Savory Low-Carb Pumpkin Soup Recipe w/ Curry & Coconut

Today I just wanted something slurpable, sweet, but spicy. Something savory. This savory Low-Carb Pumpkin Soup Recipe is keto friendly and it turned out so delicious that everybody ate at least two bowls. What’s nice is that you can upgrade it if you like too. If you like it spicy, eat it as is or add more red pepper. If you like it more pumpkin-y, add a little stevia to your bowl. It’s a great customizable soup.

The apple, chopped tiny and added to the bottom of each bowl is optional, but it’s such a tiny amount of natural sugar that I highly recommend the little tiny baby “cheat’. When the soup gets too spicy and your taste buds get bored with the curry, you scoop up an apple chunk from the bottom and crunch into one. So good. Make sure they’re small baby squares.

This low carb recipe was only 5 carbs per serving (6) when I made it and worth every one.

Savory Low-Carb Pumpkin Soup w/ Curry & Coconut

Servings: 6

Prep Time: 5 minutes | Cook Time: 5 minutes | Total Time: 10 minutes

Nutritional Facts: 2g Net Carbs| 525 Calories | 27g Fat | 3g Carbs | 41g Protein | 1g Fiber

Ingredients:

  • 1/4 cup coconut oil
  • 1 cup chopped onion
  • 1 1/2 cloves minced garlic
  • 3 cups chicken broth
  • 1 tsp curry powder
  • 1/2 tsp salt
  • 1/2 tsp ground coriander
  • 1/2 tsp crushed red pepper flakes
  • 1/2 tsp cinnamon
  • 1/2 tsp, grated fresh ginger
  • 15 oz can pure 100% pumpkin
  • 1 cup light coconut milk
  • 1/4 apple

Steps:

  1. Heat the coconut oil in a deep pot over medium-high heat.
    pumpkin soup
  2. Stir in the onions and garlic; cook until the onions are translucent, about 5 minutes.
    pumpkin soup
  3. Mix in the vegetable broth, curry powder, salt, coriander, red pepper flakes, cinnamon, and ginger.
    pumpkin soup
  4. Cook and stir until the mixture comes to a gentle boil, about 10 minutes.
  5. Cover, and boil 15 to 20 minutes more, stirring occasionally.
  6. Whisk in the pumpkin and coconut milk, and cook another 5 minutes.
    pumpkin soup
  7. At this point, taste the soup. This is where you decide if you like it sweet, or if you like it spicy: You might want to add more red pepper or even some chili powder to kick it up, or maybe you like it more pumpkin-y and you’ll want to add a bit of stevia. This is where it’s up to you.
  8. Use an immersion blender (or real blender) to process until smooth.
    pumpkin soup
  9. Return to a pot, and reheat briefly over medium heat before serving.
  10. Divide your apple squares across your bowls and add to the bottom. Add soup over the top.
  11. Enjoy! pumpkin soup

Print

Savory Low-Carb Pumpkin Soup Recipe w/ Curry & Coconut

★★★★★ 5 from 2 reviews

The low-carb and keto-friendly pumpkin soup which uses curry and coconut milk, is great for cool fall nights, and for warming up in the winter.

  • Author: Amanda C. Hughes
  • Prep Time: 5 minutes
  • Cook Time: 5 minutes
  • Total Time: 10 minutes
  • Category: Dinner

Ingredients

  • 1/4 cup coconut oil
  • 1 cup chopped onion
  • 1 1/2 cloves minced garlic
  • 3 cups chicken broth
  • 1 tsp curry powder
  • 1/2 tsp salt
  • 1/2 tsp ground coriander
  • 1/2 tsp crushed red pepper flakes
  • 1/2 tsp cinnamon
  • 1/2 tsp, grated fresh ginger
  • 15 oz can pure 100% pumpkin
  • 1 cup full-fat coconut milk
  • 1/4 apple

Instructions

  1. Heat the coconut oil in a deep pot over medium-high heat.
  2. Stir in the onions and garlic; cook until the onions are translucent, about 5 minutes.
  3. Mix in the vegetable broth, curry powder, salt, coriander, red pepper flakes, cinnamon, and ginger.
  4. Cook and stir until the mixture comes to a gentle boil, about 10 minutes.
  5. Cover, and boil 15 to 20 minutes more, stirring occasionally.
  6. Whisk in the pumpkin and coconut milk, and cook another 5 minutes.
  7. At this point, taste the soup. This is where you decide if you like it sweet, or if you like it spicy: You might want to add more red pepper or even some chili powder to kick it up, or maybe you like it more pumpkin-y and you’ll want to add a bit of stevia. This is where it’s up to you.
  8. Use an immersion blender (or real blender) to process until smooth.
  9. Return to a pot, and reheat briefly over medium heat before serving.
  10. Divide your apple squares across your bowls and add to the bottom. Add soup over the top.
  11. Enjoy!

Notes

The apple, chopped tiny and added to the bottom of each bowl is optional, but it’s such a tiny amount of natural sugar that I highly recommend the little tiny baby “cheat’. When the soup gets too spicy and your taste buds get bored with the curry, you scoop up an apple chunk from the bottom and crunch into one. So good.

Nutrition

  • Calories: 525
  • Fat: 27g
  • Carbohydrates: 3g
  • Fiber: 1g
  • Protein: 41g

Keywords: pumpkin soup

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