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Low-Fat Cream Of Pumpkin Soup

Low-Fat Cream of Pumpkin Soup (2 PTS recipe image
This Low-Fat Cream Of Pumpkin Soup offers a comforting, velvety texture without the heaviness of traditional cream-based recipes. The base of saut&# 195;©ed onions, celery, and garlic builds a savory foundation, while ground ginger and nutmeg add a subtle, warming spice profile that complements the natural sweetness of the pumpkin. Chicken stock provides depth, and a splash of milk at the end ensures a silky consistency. ItâÂÂs an ideal dish for cool evenings, serving as a perfect starter for dinner parties or a light main course for weeknight meals. Simple to prepare with pantry staples, this soup delivers rich flavor and heartwarming satisfaction in every bowl.
Cooking Method:
Cuisine:
Courses:
Difficulty: Intermediate
Servings: 6
Calories: 510.4
Description
This Low-Fat Cream Of Pumpkin Soup offers a comforting, velvety texture without the heaviness of traditional cream-based recipes. The base of saut&# 195;©ed onions, celery, and garlic builds a savory foundation, while ground ginger and nutmeg add a subtle, warming spice profile that complements the natural sweetness of the pumpkin. Chicken stock provides depth, and a splash of milk at the end ensures a silky consistency. ItâÂÂs an ideal dish for cool evenings, serving as a perfect starter for dinner parties or a light main course for weeknight meals. Simple to prepare with pantry staples, this soup delivers rich flavor and heartwarming satisfaction in every bowl.
Ingredients
  • 1 tablespoon Butter
  • 3/4 cup Chopped onion
  • 3/4 cup Chopped celery
  • 1 clove Garlic -- chopped
  • 2 tablespoon All purpose flour
  • 1/2 teaspoon Salt
  • 1/4 teaspoon Ground ginger
  • 1/4 teaspoon Ground nutmeg
  • 2 cups Chicken stock
  • 14 ounces Pumpkin
  • 2 cups Milk
Directions
  1. 1
    Melt the butter in a large saucepan over medium heat.
  2. 2
    Add the chopped onion, celery, and garlic to the pan.
  3. 3
    Cook for 8 to 10 minutes, stirring occasionally, until the vegetables are softened.
  4. 4
    Stir in the flour, salt, ground ginger, and ground nutmeg.
  5. 5
    Cook for 1 minute over low heat, stirring constantly until the mixture is well blended.
  6. 6
    Gradually stir in the chicken stock, whisking continuously until the mixture is smooth and free of lumps.
  7. 7
    Stir in the pumpkin.
  8. 8
    Cover the saucepan.
  9. 9
    Simmer for 15 to 20 minutes, stirring occasionally, until the pumpkin is tender.
  10. 10
    Stir in the milk.
  11. 11
    Heat through until hot, but do not boil.

Nutrition Facts

Servings 6

Amount Per Serving
Calories 510.4kcal
% Daily Value *
Total Fat 19.4g30%
Saturated Fat 6.8g34%
Cholesterol 117.5mg40%
Sodium 2630.1mg110%
Total Carbohydrate 40.4g14%
Dietary Fiber 3.5g15%
Sugars 18.0g
Protein 41.7g84%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

For a smoother texture, blend the soup with an immersion blender or regular blender before serving.

You can use canned pumpkin puree or fresh roasted pumpkin for this recipe.

For a vegetarian version, substitute chicken stock with vegetable broth.

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop.

Keywords: pumpkin soup, low fat, healthy soup, vegetarian option, winter comfort food, ginger nutmeg, chicken stock, quick dinner, meal prep, smooth soup, light meal, autumn recipes
Read it online: https://www.chefs-mate.com/recipe/low-fat-cream-of-pumpkin-soup-2-pts/