This simple and quick soup recipe will satisfy all your pumpkin cravings this season without the crazy calories. Made using canned, pureed pumpkin, this soup comes together in minutes and brings out the most comforting flavor of the season in a healthy, satisfying way. Enjoy leftovers on cold, cozy nights!
Place the coconut oil in the bottom of a large soup pot over medium high heat.
Add in the onion, garlic, coconut palm sugar, allspice, and red pepper flakes. Sauté for about 10 minutes, until tender.
Add pureed pumpkin, broth and salt while bringing the mixture to a boil.
Turn down the heat, cover and simmer for 30 minutes.
Use an immersion blender to blend the soup until smooth, and then return the soup to a simmer.
Add in the coconut milk and season to taste with salt and black pepper. Garnish with pepitas and sour cream.
Nutritional Analysis: One serving equals: 175 calories, 13g fat, 13g carbohydrate, 5g fiber, and 3g protein.
Cole S.
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For Adults, Youth or Senior Clients, you are shown how simple meal planning can be using basic nutritious foods. Reach your goals and create a new lifestyle!
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