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Healthy Creamy Pumpkin Soup

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This is a healthy and creamy pumpkin soup recipe prepared with yogurt and loaded with antioxidants and vitamins. It is easy, quick, low carb, and gluten-free!

 

Pumpkins on a pumpkin patch

It’s pumpkin season again… 🙂 So today we will be preparing a Healthy Creamy Pumpkin Soup Recipe (Sopa Cremosa de Abóbora) as a main dish to serve for dinner — accompanied by toast points, of course!  Happy?

I am!!!  I simply adore pumpkin, and all of the goodies — both savory and sweet– that you can prepare with it.

Just like Americans, Brazilians also use pumpkin to prepare sweet treats such as pumpkin compote in syrup (doce de abóbora em calda), pumpkin brigadeiros, pumpkin flan (pudim de abóbora), pumpkin-coconut sweet bread (pão de abóbora com coco), among other things.

However, Brazilians enjoy pumpkin in savory dishes as well, such as soups (both creamy and chunky), stews, mashed pumpkin, and quibebe (steamed pumpkin chunks topped with shredded dried, salted beef sautéed with onions).

ABOUT PUMPKIN

Pumpkin is a fruit (not a vegetable like many think!) that is cultivated and consumed in many Brazilian states, although the Northeastern region is its largest producer.  

As you know, I am proudly from Northeastern Brazil, with pumpkin dishes having been an important part of my family’s table for as long as I can remember…

…and which continue to be, even after my coming to the USA in 2002.  The only difference is that I happily added  several more pumpkin goodies to my autumn menu!!! 😉

HOW TO MAKE HEALTHY CREAMY PUMPKIN SOUP

Heat a medium pot over medium heat, add the oil and butter. When butter melts, sweat the onion and then add the pumpkin. Saute for a couple of minutes.

Add salt, pepper, and the broth, and then cook on medium-high heat for about 5 minutes (or until the pumpkin is fork tender, if starting from raw).

In a blender, puree the pumpkin mixture until creamy. Return mixture to the pot and let cook over medium heat for 5 additional minutes. Add the yogurt or heavy cream, and cook for an additional minute.

Remove the soup from the heat. Serve keto pumpkin soup right away, topped with a drizzle of olive oil and cheese. Enjoy!

COOK’S NOTES FOR CREAMY PUMPKIN SOUP 

  • Refrigerate leftovers for up to 3 days. Freeze for up to 3 months!
  • This is the best pumpkin soup recipe ever because it is healthy — this means, it has Greek yogurt instead of heavy cream, plus pumpkin is rich in vital antioxidants and vitamins.  
  • Another plus is that our easy pumpkin soup is quick to make since everything is blended together in a blender.  
  • If you have a busy routine (like me), this is  one of those time-saver dishes to add to your dinner list, which pleases both adults and children.

a bowl of Healthy Creamy Pumpkin Soup (Creme de Abóbora)

I am telling you… even my picky eldest daughter tried and loved it.  Pumpkin is the fruit for this time around.

You can enjoy it as much as you like, without any hesitation!

 xx

P.S.: This is HALLOWEEN WEEK!!!!  You could serve this savory pumpkin soup for dinner and one or more of the following as a treat:

image collage of 5 Halloween Easy Treats

 

1. Creepy Jello Cups (quick and great for teen and adult parties)

2. Mother-in-Law’s Eyes (gluten-free)

3. Pumpkin Brigadeiros (gluten-free)

4. Chocolate-Apple Halloween Owl  (gluten-free)

5. Brigadeiro Cupcakes (Cute Spider, RIP, and Black Cat)

 Happy Halloween!

 

creamy-pumpkin-soup
5 from 3 votes
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Healthy Creamy Pumpkin Soup Recipe

This is a healthy and creamy pumpkin soup recipe prepared with yogurt and loaded with antioxidants and vitamins. It is quick, low carb, and gluten-free!

Course Main Course
Cuisine American
Keyword best pumpkin soup recipe, creamy pumpkin soup, creamy pumpkin soup recipe, easy pumpkin soup, healthy pumpkin soup, keto pumpkin soup, pumpkin soup, savory pumpkin soup
Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Servings 4
Calories 137.16 kcal
Author Denise Browning

Ingredients

  • 1 tablespoon olive oil plus more for drizzling
  • 2 tablespoons butter
  • 1 small yellow onion chopped
  • 1-1/2 pounds pumpkin seeded, peeled, and cut into cubes (pumpkin can be precooked or raw)
  • Salt and freshly ground black pepper to taste
  • 3 cups vegetable or chicken broth
  • 1/2 cup plain yogurt or heavy cream I used Greek yogurt to add acidity to the soup
  • Freshly grated Parmesan cheese

Instructions

  1. Heat a medium pot over medium heat, add the oil and butter. When butter melts, sweat the onion and then add the pumpkin. Saute for a couple of minutes. Add salt, pepper, and the vegetable broth, and then cook on medium-high heat for about 5 minutes (or until the pumpkin is fork tender, if starting from raw).
  2. In a blender, puree the pumpkin mixture until creamy. Return mixture to the pot and let cook over medium heat for 5 additional minutes. Add the yogurt or heavy cream, and cook for an additional minute.
  3. Remove the soup from the heat. Serve immediately, topping with a drizzle of olive oil and Parmesan cheese. Enjoy!

Recipe Notes

Refrigerate leftovers for up to 3 days. Freeze for up to 3 months!

Nutrition Facts
Healthy Creamy Pumpkin Soup Recipe
Amount Per Serving
Calories 137.16 Calories from Fat 88
% Daily Value*
Fat 9.83g15%
Saturated Fat 4.46g22%
Cholesterol 16.69mg6%
Sodium 768.3mg32%
Potassium 232.93mg7%
Carbohydrates 9.64g3%
Fiber 0.75g3%
Sugar 5.36g6%
Protein 3.75g8%
Vitamin A 5393.51IU108%
Vitamin C 7.14mg9%
Calcium 51.29mg5%
Iron 0.51mg3%
* Percent Daily Values are based on a 2000 calorie diet.

 

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Comments

  3. SallyBR

    Perfect! I love that you used yogurt, to me it adds just the right amount of acidity to soups like that

    and it’s so much lighter than heavy cream!

    Happy Halloween!

    Reply

    • Denise Browning

      Thank you, Sally! I agree with you. This is why I used Greek yogurt. Its acidity really balances the sweetness of the pumpkin while cutting down fat and calories. Happy Halloween for you too!

      Reply

  4. Shashi RunninSrilankan

    Denise this soup sounds wonderful! So creamy and so healthy! Love your use of Greek yogurt! I adore pumpkin – any chance you will post that pumpkin flan you mentioned?

    Reply

    • Denise Browning

      Thanks, Deb! My daughters have been to Halloween celebrations this past weekend consuming a lot of treats. A healthy and nutritious dish would help everyone balance their diet a bit avoiding an expanded waist. 🙂

      Reply

  8. Immaculate

    5 stars
    Denise, this soup looks really looks warm , comforting and it is healthy too! Great! I have some leftover pumpkin and will definitely will be trying this out – especially since my son wants to try out different pumpkin recipes. Thanks for sharing!

    Reply

  15. Liz

    What a lovely, healthy autumn soup! I have a squash that I need to turn into soup tomorrow…and I hope my looks are beautiful as yours!!! xo

    Reply

  19. Anna @ shenANNAgans

    Boom…. Another stella pumpkin feed. Everyone is crazy for them at the moment. It’s a little warm for soup for me at the moment, but I shall add to my pumpkin list and try as soon as it cools a little. Happy Thursday to you Denise. 🙂

    Reply

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