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✅Creamy Pumpkin Soup
Total Carbs/Serving: 7.8g
Total Net Carbs/Serving: 7.1g
Nutrition: 172 Calories / 1.5g Protein / 16g Fat / 0.7g Fiber
*4 C Cubed pumpkin (about a 3-4 lbs. pie pumpkin) or 2 cups canned pure pumpkin
2 tsp. Light olive oil
2 tbsp. Unsalted butter
½ Small white onion
1 Garlic clove, minced
3 Cups Vegetable broth
1 tbsp. Granular low carb sweetener
¼ tsp. White pepper (or black pepper)
¼ tsp. Ground nutmeg
¼ tsp. Ground cloves
1/8 tsp. Cayenne pepper
½ C Heavy cream
🔔NOTE: If using canned pumpkin, keep in mind that you’ll need to adjust your carb count accordingly because of how it is processed. According to the USDA’s food composition database, 4 cups of cubed pumpkin contains 30.2g carbs and 2.3g fiber where as for most brands of canned pumpkin ½ cup equals 10g carbs and 3g fiber.
1. If using a pie pumpkin: preheat oven to 450. Line a rimmed baking sheet with parchment paper and set aside. Prepare your pumpkin for roasting by removing the stem, cutting pumpkin in half and removing membrane and seeds. Once pumpkin is clean, cut the halves in half; rub the flesh side with a light olive oil; lightly salt the flesh to help draw out any excess moisture when cooking. Place pumpkin on baking sheet and cook for 30-35 minutes. Pumpkin is done when you can easily pierce the skin with a paring knife.
2. When pumpkin is done roasting let cool until you can safely handle the quarters. Once cool enough to touch, peel the skins from the flesh. Next cut the pumpkin into 1-inch cubes.
3. On the stove top, heat a medium sized soup pot over medium heat. Once the pan is hot at your butter. Once butter melts, add in the onion and garlic; sauté until onion is softened.
4. Next add in the pumpkin, broth, sweetener and seasonings; stir until all ingredients are combined.
5. Turn the heat to medium high and bring the soup to a boil. Once the broth is boiling, turn the heat down to low and stir in your cream.
6. Raise the temperature to bring the soup to a simmer; cook for 15 minutes.
7. Using either a blender or a stick blender, begin pureeing the ingredients. If using a blender, work in batches. If soup is too thick, you can add in either more broth or water, 1-2 tablespoons at a time, until you reach desired consistency.
8. You can either serve the soup as is or with a small dollop of sour cream/crème fraiche and a teaspoon of pumpkin seeds.