Low Carb Pumpkin Soup

low carb dinner ideasHere is another one of our stellar low carb dinner ideas —Low Carb Pumpkin Soup! Loaded with fiber but low in fat, pumpkins are nutritional powerhouses. Packed with antioxidants and disease-fighting nutrients, these superfruits make an excellent meal for easy weight loss programs. They owe their hue to their high levels of beta-carotene, which converts to vitamin A and is renowned for eye health and boosting immunity. Studies involving beta-carotene have shown that it can also help prevent heart disease.

One cup of pumpkin boasts seven grams of fiber and three grams of protein, both of which help us stay fuller longer and promote healthy digestion, and only 80 calories, making this nutritious fruit a perfect food for diets and easy weight loss programs. In addition, pumpkin is loaded with vitamin K, which can reduce the risk for chronic illnesses and diseases, including various forms of cancer.

When it comes to low carb dinner ideas for the winter months, there is no better recipe than this creamy, comforting soup.


  • 1 Tablespoon Cold Pressed, Extra Virgin Olive Oil
  • 16 oz. of fresh or canned pumpkin
  • 1 Small onion, sliced
  • 1 Tablespoon fresh ginger, grated
  • 1 Tablespoon coriander 
  • 1 Teaspoon cinnamon
  • 1/4 Teaspoon nutmeg
  • Pinch of cayenne pepper
  • 1/2 cup dry white wine
  • 1 cup nonfat milk, or half and half
  • 2 cups chicken or vegetable broth 
  • 2 teaspoons brown sugar or honey
  • Himalayan sea salt
  • Fresh ground pepper


1. Heat the olive oil in a sauce pan and saute onions until they are soft. Add the grated ginger and cook on low for another 45 seconds to a minute. Add the spices for about 30 seconds, making sure not to let them burn. Add the wine and broth and stir for another minute, before removing from heat.

2. Add the pumpkin to about one cup of the mixture and then puree it until smooth. Add it to the rest of the mixture and then heat again until simmering. Taste. Add the brown sugar or honey. Add salt and pepper to taste.

Makes about 5 eight ounce servings.

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