Servings: 6 Prep Time: 10 minutes Cook Time: 25 minutes Total Time: 35 minutes
Ingredients:
- 2 cups pumpkin puree (no sugar added)
- 1 tbsp olive oil
- 1/2 small onion, diced
- 2 cloves garlic, minced
- 3 cups low-sodium vegetable broth
- 1/2 cup heavy cream
- 1 tsp pumpkin pie spice
- 1/2 tsp salt
- 1/4 tsp black pepper
- 2 tbsp pumpkin seeds (for garnish)
Instructions:
- Heat olive oil in a large pot over medium heat. Sauté onion and garlic for 3 minutes.
- Add pumpkin puree, broth, pumpkin pie spice, salt, and pepper. Bring to a boil, then simmer for 15 minutes.
- Use an immersion blender to puree until smooth.
- Stir in heavy cream and heat through.
- Garnish with pumpkin seeds and serve hot.
Nutritional Information (per serving):
- Calories: 150 kcal
- Carbohydrates: 8g (Net Carbs: 5g)
- Protein: 3g
- Fat: 12g
- Fiber: 3g
- Sugar: 3g
Tips:
- Use canned pumpkin puree for convenience.
- Adjust spice with more cinnamon or nutmeg.
- Freeze leftovers for up to 3 months.
Hashtags: #DiabeticFriendly #LowCarbSoup #PumpkinSoup #KetoThanksgiving