Healthy Thanksgiving Recipes Pumpkin Soup with Coconut Milk

This lightened-up pumpkin soup is a creamy and flavorful dish that combines the natural sweetness of pumpkin with the richness of coconut milk. It's a perfect choice for a healthy meal, offering a comforting taste without the extra calories.

With under 200 calories per serving, this recipe is simple to prepare and can be enjoyed as a starter or a light main course.

Warm and Inviting Pumpkin Soup

This lightened-up pumpkin soup offers a delightful blend of flavors and textures, making it a comforting dish for any occasion. The vibrant orange color is visually appealing, inviting you to take a spoonful and enjoy its creamy goodness.

With a smooth and velvety consistency, this soup is perfect for chilly days or when you need a quick and healthy meal. The addition of coconut milk enhances the richness while keeping the calorie count low, making it a guilt-free indulgence.

Simple Ingredients for a Flavorful Dish

The beauty of this pumpkin soup lies in its simplicity. Using just a handful of ingredients, you can create a dish that is both nourishing and satisfying. Canned pumpkin puree serves as the base, providing natural sweetness and a vibrant hue.

Complementing the pumpkin are aromatic ingredients like onion and garlic, which add depth to the flavor profile. Spices such as ginger and cinnamon bring warmth, while coconut milk contributes a creamy texture that elevates the overall experience.

Quick Preparation Steps

Preparing this soup is a breeze, taking only about 30 minutes from start to finish. Begin by sautéing the onion and garlic in olive oil until they become fragrant and tender. This step sets the foundation for a flavorful base.

Next, combine the pumpkin puree, coconut milk, and vegetable broth with the sautéed aromatics. Allow the mixture to simmer gently, letting the flavors meld together beautifully. A quick blend with an immersion blender will create that desired smooth texture.

Perfect Garnishes for Presentation

While the soup is delicious on its own, garnishing it can elevate the presentation and flavor. A sprinkle of pumpkin seeds adds a delightful crunch, while fresh cilantro brings a burst of color and freshness.

Serving the soup in rustic bowls enhances its cozy appeal, making it a perfect dish for gatherings or a comforting meal at home. Pair it with crusty bread for a complete experience.

Nutritional Benefits

This pumpkin soup is not only tasty but also packed with nutritional benefits. With under 200 calories per serving, it’s a great option for those looking to maintain a healthy diet without sacrificing flavor.

The combination of pumpkin and coconut milk provides essential vitamins and minerals, while the spices contribute antioxidant properties. Enjoy this soup as a light main course or a starter, knowing you're nourishing your body with wholesome ingredients.

Healthy Pumpkin Soup Recipe

This pumpkin soup features pureed pumpkin blended with coconut milk and spices, creating a smooth and velvety texture. The recipe takes about 30 minutes from start to finish and serves 4 people.

Ingredients

• 2 cups canned pumpkin puree
• 1 can (13.5 oz) coconut milk
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 2 cups vegetable broth
• 1 teaspoon ground ginger
• 1 teaspoon ground cinnamon
• 1/2 teaspoon salt, adjust to taste
• 1/4 teaspoon black pepper
• 1 tablespoon olive oil
• Chopped cilantro or pumpkin seeds for garnish (optional)

Instructions

1. Sauté Aromatics: In a large pot, heat the olive oil over medium heat. Add the chopped onion and garlic, and sauté until softened and fragrant (about 3-4 minutes).
2. Combine Ingredients: Stir in the pumpkin puree, coconut milk, vegetable broth, ginger, cinnamon, salt, and pepper. Mix well to combine.
3. Simmer: Bring the mixture to a gentle simmer, then reduce the heat to low. Let it cook for about 15 minutes, stirring occasionally.
4. Blend the Soup: Use an immersion blender to puree the soup until smooth, or carefully transfer it in batches to a blender.
5. Serve: Ladle the soup into bowls and garnish with chopped cilantro or pumpkin seeds, if desired. Serve hot.

Cook and Prep Times

• Prep Time: 10 minutes
• Cook Time: 20 minutes
• Total Time: 30 minutes

• Servings: 4 bowls
• Calories: 180kcal
• Fat: 10g
• Protein: 2g
• Carbohydrates: 22g