Made with just 7 ingredients, my deliciously filling and warming low calorie pumpkin soup is quick and easy, and super-satisfying, too!
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Winter is such a great season, don't you think? It’s been trying to snow for the past few days, and although we've only got a light dusting, I still just want to stay all snug and cosy indoors, binge-watching Marvel movies, playing video games, and curling up with my awesome Chrimbo pressie from my mother-out-law...
Bogus low-calorie recipes
By the way, do you ever get fed up of looking at allegedly low-calorie recipes online, and then discover that the portion sizes have been significantly reduced in order to make the calorie count, and fat and sugar content seem low and healthy?
Recently, I accidentally stumbled across one for a toasted cheese sandwich (I know, I know, but maybe some people don't know how to make toasties), which seemed stupidly low in calories. Looking at the recipe, I saw that the serving size was actually a quarter of the sandwich! That's just so wrong!
Another I saw, which was for mini pizza, stated that the portion size was a 1” (2.5cm) piece of baguette. That’s an hors d'oeuvre, and not a main, as the recipe claimed. Really, some people!
I get that January is when some of us are full of good intentions, and feel the need to make up for the excesses of December, and some of us see the start of a new year as a great opportunity to start a healthier lifestyle, but really, a quarter of a sandwich or a tiny piece of baguette helps no one. Unless they are a Borrower.
Check out these other soup recipes while you're here!
- hearty mushroom
- tomato bisque
- piquant pea and leek
- ribollita
- corn chowder
- tomato and lentil
- gingery parsnip
Easy pumpkin soup recipe
Ingredients
- vegetable broth
- pumpkin
- onions and garlic
- parsley
- black pepper
- olive oil
How to make pumpkin soup
- Place all the ingredients, except for the pepper and oil, into a large pan or stockpot.
- Bring to the boil, then cover, and reduce the heat to a gentle simmer.
- Cook for 20 minutes, or until the pumpkin is soft.
- Blend until smooth.
- Add the oil and the pepper, and then blend again for a few seconds, to make sure the oil doesn't separate.
- Serve immediately, or keep in the ‘fridge for up to a week, stored in an airtight container. This soup freezes well, and can be kept for up to three months in the freezer.
📖 Recipe
Easy Pumpkin Soup (80 calories, vegan)
Ingredients
- 1.5 litres vegetable broth , low sodium
- 2 large onions , roughly chopped
- 10 cloves garlic , smashed
- 650 g pumpkin , peeled, de-seeded, and roughly chopped
- 25 g parsley , roughly chopped
- ½ teaspoon ground black pepper
- 1 tablespoon extra virgin olive oil
Equipment
Instructions
- Place all the ingredients, except for the pepper and oil, into a large pan or stockpot.
- Bring to the boil, then cover, and reduce the heat to a gentle simmer.
- Cook for 20 minutes, or until the pumpkin is soft.
- Add the oil and the pepper, then blend again for a few seconds, to make sure the oil doesn't separate.
- Serve immediately, or keep in the ‘fridge for up to a week, stored in an airtight container. This soup freezes well, and can be kept for up to three months in the freezer.
- 1 cup = US cup = 240 ml
- 1 tablespoon = US/UK = 15 ml
- 1 fl oz = US = 30 ml
Jane Murphy
Well, how big is your serving size? Nowhere does it say. Could be a cup (which is hardly satisfying), could be two.
Nico
Hi Jane,
As clearly stated, the recipe makes six servings. Ergo, one serving is one-sixth of the entire recipe - about 450g. Enjoy! xx
Kelly
Is it possible to swap the EVOO for coconut milk, maybe add some yellow curry paste?
Nico
Hi Kelly, thanks for stopping by.
Sure, you could swap the oil for coconut milk but I don't think it will give the same kind of richness that oil gives. Try it, and see! And yes, if you want to add curry paste to make this into a spicy soup, why not? It would be delicious! xx
Noelia
I made it yesterday with butternut squash. AMAZING. Defo it's going on my food calendar for the month. Thanks a mill for sharing!
Nico
Brilliant, Noella, so happy you enjoyed it! xx
Jess
Made this soup in my Tupperware Microwave Pressure Cooker.
I found that it tasted A LOT of raw onion so I suggest just cooking them on the stove first until translucent if you are making this in a slow or pressure cooker.
I added more pumpkin and more chicken stock powder and cooked it again and it came out much better.
Thank you for the recipe.
Nico
Thanks for the feedback, Jess - it's really appreciated. I don't own a microwave pressure cooker, so it's really great that you experimented, and shared your experience and recommendations here. I hope others find them useful. 🙂 xx
johanne
This would feed my addiction to all things orange. The photos are simply lovely. 10 cloves of garlic sounds right to me.
Nico
Ha ha ha - you're my new best friend... come over, and we'll have a garlic party! xx
Corina
It looks gorgeous! I'm making soup almost every day at the moment to try and get rid of a cold - this would certainly help!
Nico
I hope you're feeling better now, Corina - colds can be so miserable, can't they? I haven't had one for donkey's years but I used to find that mulligatawny soup always sorted me out! Sending lots of healing hugs your way! xx
Sophie
A lovely soothing soup! 10 clover of garlic is a lot but must be yummy in here! 🙂 MMMM!
Nico
You could use less garlic if you want but I'm a garlic fiend, so I tend to use loads. Loads and loads! xx