September 8 2020 recipe & photo by Naomi Sherman![Naomi Sherman]()
, nutritional review by Franziska Spritzler, RD, CDE![Franziska Spritzler, RD, CDE]()
in Recipes, Dinner, Meal
, nutritional review by Franziska Spritzler, RD, CDE
in Recipes, Dinner, Meal Low carb golden pumpkin spice soup
Pumpkin, ginger, cauliflower, hemp seeds, cream cheese — as well as an array of aromatic spices and other nutritious ingredients — make this a hearty, low carb soup. Packed full of healthy fats, antioxidants, anti-inflammatory ingredients, and vitamins A, C and E, this soup is like sipping a ray of sunshine. Not only that — it's easy to make and tastes fantastic.
USMetric
servingservings
Ingredients
Ingredients
- 2 tbsp 2 tbsp unsalted butter, divided
- 4 oz. (2⁄3 cup) 110 g (160 ml) finely chopped, yellow onionfinely chopped, yellow onions
- 2½ oz. (72⁄3 tbsp) 70 g (110 ml) red bell pepper, halved lengthwise and sliced acrossred bell peppers, halved lengthwise and sliced across
- 2 tbsp 2 tbsp grated, fresh ginger
- 2 tbsp 2 tbsp turmeric
- 1 tsp 1 tsp salt
- ½ tsp ½ tsp ground black pepper
- 2 cups 475 ml vegetable stock or broth
- 1½ lbs 650 g frozen cauliflower
- 10 oz. 280 g pumpkin puree
- 6 tbsp 6 tbsp hulled hemp seeds
- 8 oz. (1 cup) 230 g (240 ml) cream cheese
- 2 cups 475 ml heavy whipping cream
- 1 tsp 1 tsp ground nutmeg
- 1 tsp 1 tsp ground allspice
- ½ tsp ½ tsp ground cinnamon
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Making low carb simple
Instructions
- Place 1/2 of the butter in a heavy-based pot over medium heat. Add the chopped onion and red bell pepper (save some for garnish) and cook until softened. Stir in the ginger, turmeric, salt, pepper, and vegetable stock.
- Add the cauliflower and pumpkin, stirring until combined. Cover and cook on medium-high heat for 15 minutes, or until the cauliflower is fork-tender, stirring occasionally.
- While the soup cooks, melt the remaining butter in a small pan over medium-low heat, and add the hemp seeds. Stir frequently, until the seeds are toasted and fragrant. Remove from heat.
- Place the contents of the pot into a high-speed blender, working in batches if needed. Or mix it in the pot with an immersion blender. Add the cream cheese and blend until smooth and creamy.
- Return mixture to the pot and stir in the heavy cream, nutmeg, allspice, and cinnamon. For serving, top with a swirl of cream, reserved red peppers, and toasted hemp seeds.
Pumpkin does tend to have a high carb count. This is from our liberal low carb recipe collection.