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Yields:
4 servings
Prep Time:
5 mins
Cook Time:
15 mins
Meal Type:
Soups
Rating:
Average FatSecret member ranking fatsecret members overall average rating

Low Carb Pumpkin Soup

A savory pumpkin soup with a touch of heat turns this into a savory low carb treat packed with beta-carotene.

Ingredients

Directions

  1. Place a medium saucepan over moderate heat. Once warm, add the butter and heat until melted.
  2. When butter is hot, add the onions and sauté, stirring occasionally until tender, about 3-4 minutes.
  3. Add 3/4 teaspoon pumpkin pie spice and 1/4 teaspoon cayenne pepper to the saucepan. Stir just to combine and cook for 2 minutes.
  4. Add the canned pumpkin and broth to the saucepan, stir, and let simmer for 8 minutes. Remove from heat.
  5. Puree the soup with an immersion blender or transfer to a traditional blender, or whisk by hand until creamy. Stir in the evaporated cream mixing completely.
  6. Top with fresh chopped parsley or basil if desired.
  7. Note: a small pinch of each of the following ground spices can be substituted for pumpkin pie spice: mace, cinnamon, ginger, cloves, allspice, nutmeg.
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add 1/4 tsp chili powder increase pumpkin pie spice to 2 tsp add 2 tbsp cinnamon sugar 9-10 dashes of hot sauce
04 Jan 13 by member: greencat6789

     
 

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Nutrition summary:

There are 154 calories in 1 serving of Low Carb Pumpkin Soup.
Calorie break-down: 62% fat, 30% carbs, 8% protein.

Nutrition Facts
Serving Size 1 serving
 
Amount Per Serving
Calories from Fat 98
Calories 154
 
% Daily Values*
Total Fat 10.88g 17%
  Saturated Fat 7.102g 36%
  Polyunsaturated Fat 0.129g  
  Monounsaturated Fat 3.007g  
Cholesterol 38mg 13%
Sodium 223mg 9%
Potassium 280mg  
Total Carbohydrate 12.06g 4%
  Dietary Fiber 4.8g 19%
  Sugars 5.14g  
Protein 3.07g  
 
Vitamin A 272% Vitamin C 5%
Calcium 6% Iron 5%
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Nutrition Values are based on USDA Nutrient Database SR18
8%
of RDI*
(154 calories)
8% of RDI
Calorie Breakdown:
 
Carbohydrate (30%)
 
Fat (62%)
 
Protein (8%)
Carbohydrates, 12.06g (30%) Fat, 10.88g (62%) Protein, 3.07g (8%)
* Based on a RDI of 2000 calories