Creamy Spicy Pumpkin Soup

pumpkin soup
Creamy Spicy Pumpkin Soup garnished with pumpkin seeds.. hana/Datecraft/Getty Images
  • Prep Time
    15 min
  • Cook Time
    10 min
  • Total Time
    25 min
  • Yield
    5 servings
This low-carb soup is creamy and comforting, but also has enough spice to be interesting. You can easily double the recipe by using a large (29 oz) can of pumpkin. If you're going to use fresh pumpkin, just put the pumpkin on a baking sheet, slit it to let out the steam, and cook it in a 350 F oven until soft -- about 45 to 60 minutes. Split, let cool, and scoop out the seeds and pulp. Mash, or use blender or food processor until pumpkin puree is smooth.


  • 1 Tablespoon oil
  • 1 small onion, sliced
  • 2 cloves garlic - chopped or pressed
  • 1 Tablespoon grated fresh ginger
  • 1 Tablespoon coriander (ground seed)
  • 1 teaspoon cinnamon
  • 1/4 teaspoon nutmeg
  • pinch cayenne pepper
  • 1/2 cup dry white wine
  • 1 15-16 oz. can pumpkin (not pumpkin pie filling)
  • 1 cup half and half
  • 2 cups chicken or vegetable broth (can use bouillion)
  • 1 to 2 teaspoons sugar substitute


1. In a large pot (a 2-quart pot works well), heat the oil and saute the onions until soft. Add the garlic and ginger and cook for another 30 seconds, and then add the spices for another 30 seconds or so (until fragrant, but do not let the spices burn). Add the wine, and stir for another minute. Remove from heat.

2. Add the pumpkin and one cup of liquid. Puree with a stick blender, or in a standing blender or food processor.

When the soup is smooth, heat it in the pot with the rest of the liquid until simmering. Taste. Add a small amount of sweetener. Balance the flavors -- add a little hot sauce or a small amount of raw grated ginger if you want more of a kick. Add salt to taste if needed. Add a bit more sweetener if the flavors seem a little harsh.

3. Good garnishes included pumpkin seeds, bacon bits, or grated Parmesan or sharp cheddar cheese.

Makes about 5 one-cup servings.

Nutritional Information: Each serving has 9 grams effective carbohydrate plus 3.5 grams fiber, 3 grams protein, and 134 calories.

Continue Reading