Low carb pumpkin soup

Low carb pumpkin soup

Sure, they’re fun as jack-o’-lanterns – but, come on, give pumpkins their due. Nothing makes an autumn soup more comforting and warming than the flesh of this iconic harvest superstar. And low carb? Of course! Settle in with a bowl and watch the ghosts of a chilly fall evening fade away.
October 21 2016 by , photo by , nutritional review by in Recipes, Dinner, Meal

Low carb pumpkin soup

Sure, they’re fun as jack-o’-lanterns – but, come on, give pumpkins their due. Nothing makes an autumn soup more comforting and warming than the flesh of this iconic harvest superstar. And low carb? Of course! Settle in with a bowl and watch the ghosts of a chilly fall evening fade away.
USMetric
4 servingservings

Ingredients

Pumpkin soup
  • 2 (2 oz.) 2 (60 g) shallotshallots
  • 2 2 garlic clovegarlic cloves
  • 10 oz. 280 g pumpkinpumpkins
  • 10 oz. 280 g rutabaga
  • 2 tbsp 2 tbsp olive oil
  • 1 tsp 1 tsp salt
  • ½ tsp ½ tsp ground black pepper
  • 2 cups 475 ml vegetable stock
  • 8 oz. 230 g butter
  • ½ ½ lime, the juicelimes, the juice
Toppings
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Instructions

  1. Preheat the oven to 400°F (200°C). Peel the pumpkin and cut the flesh into cubes. Do the same with the rutabaga. Peel the shallot and cut into wedges. Peel the garlic cloves.
  2. Put everything in a baking dish. Add olive oil, salt and pepper.
  3. Roast in the oven for 25-30 minutes. As an alternative, you can also fry on medium heat in a large pan until the pumpkin and the turnip are soft.
  4. Place the roasted vegetables in a pot. Add vegetable stock or water, and bring to a boil. Let simmer for a couple of minutes. Remove from the stove.
  5. Add the butter, divided into cubes. Mix the soup with a hand blender. Add lime juice, herbs, salt and pepper to taste.
  6. Serve the soup with mayonnaise, roasted pumpkin seeds or our delicious parmesan croutons.

Tip

Make it spicy! Chili, cumin and other spices all pair beautifully with this soup. Freshly grated ginger, added a few minutes before serving, also brings a whole new depth of flavor.

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19 comments

  1. 1
    Carol
    October 21 2016
    When I clicked on the highlighted word Turnip in the ingredient list I was taken to wikipedia's page about kohlrabi. Why? Is the recipe supposed to call for kohlrabi instead of turnip or is kohlrabi a turnip substitute? I love your recipes and have made quite a few of them. Keep up the great work!
  2. 2
    Diana
    January 10 2017
    I made this tonight for my family of five. There were definitely a lot of flavors in it but not one person liked it. I ended up dumping it down the drain. What a waste!
  3. 1 comment removed
  4. 4
    MIRIAM
    September 29 2017
    My husband and I had this for supper last night. It was delicious (but we dressed it with double cream and not mayonnaise).
  5. 5
    Naomi
    November 28 2017
    I left out the lime juice and added some nutmeg and a swirl of cream. A lovely simple, warming soup that turns out silky smooth - we loved it. Making it as a starter for a dinner party this weekend.
  6. 6
    Una
    August 10 2018
    What on earth is rutababa in English? Never heard of it!
  7. 7
    Una
    September 18 2018
    Rutababa? Can anyone on here translate? Peter, where are you?😆
    Replies: #8, #14
  8. 8
    Reply to comment #7 by Una
    Peter Biörck Team Diet Doctor
    September 18 2018
    Hi!

    More reading about rutabaga here:
    https://en.wikipedia.org/wiki/Rutabaga

    Rutababa? Can anyone on here translate? Peter, where are you?😆

  9. 9
    Cheyenne
    September 23 2018
    I haven't tried this, but the ingredient list didn't appeal to me much, especially since rutabaga isn't super common and I don't love it. Here's a recipe-it actually has half of the carbs per serving with only 7.7g net carbs. My family loves it.

    https://www.ruled.me/spiced-pumpkin-soup/

    Reply: #11
  10. 10
    Beverly Swerling
    September 24 2018
    Rutabaga in some parts of US and Europe is large yellow turnip (not small white with purple top). And either be sure you are getting small sugar pumpkin for eating (not carving) or sub butternut or Hubbard squash.
  11. 11
    Reply to comment #9 by Cheyenne
    Cheyenne
    September 24 2018
    I also did half whipping cream-half coconut milk to add some natural sweetness. Delish!
  12. 12
    Pat Uren
    November 1 2018
    10oz pumpkin does not seem like a lot, do you weight the chunks or use a pumpkin that weights 10 oz?
    Reply: #13
  13. 13
    Reply to comment #12 by Pat Uren
    Kristin Parker Team Diet Doctor
    November 2 2018
    The best option is to weigh the chunks using a kitchen scale.
  14. 14
    Reply to comment #7 by Una
    Delphine
    November 8 2018
    Rutabaga is swede in the UK - cheap and easy to get :-)
  15. 15
    Caroline
    February 10 2019
    Omg i love swede
  16. 16
    Maxine Kaufman-Lacusta
    June 25 2019
    Rutabagas are what's called Swedes in the UK and Ireland. In Canada they're often referred to as yellow turnips and can be mashed with potatoes for a lower carb and lighter side dish.
  17. 17
    Alison Casserly
    November 23 2019
    There's a lot of butter added at the end, can I use coconut milk or cream instead?
    Reply: #18
  18. 18
    Reply to comment #17 by Alison Casserly
    Kristin Parker Team Diet Doctor
    November 25 2019

    There's a lot of butter added at the end, can I use coconut milk or cream instead?

    You can try that, but please keep in mind that substitutions are going to alter the macro numbers and percentages.

  19. 1 comment removed
  20. 20
    Eva
    October 20 2020
    This is a no fail recipe. I used kohlrabi instead of turnip. I also added a small leftover zucchini. Anything goes, then spiced up with ginger and chili. Great to top with fried up bacon and onions, or other meat, even fish. Love this soup!
    Reply: #21
  21. 21
    Reply to comment #20 by Eva
    Crystal Pullen Team Diet Doctor
    October 20 2020

    This is a no fail recipe. I used kohlrabi instead of turnip. I also added a small leftover zucchini. Anything goes, then spiced up with ginger and chili. Great to top with fried up bacon and onions, or other meat, even fish. Love this soup!

    Thanks for sharing your feedback! Great idea to top with bacon!

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