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Keto Savory Low-Carb Pumpkin Soup with Curry & Coconut

Yields1 ServingPrep Time15 minsCook Time20 minsTotal Time35 mins

Pumpkin Soup

 1/4 cup coconut oil
 1 cup onion chopped
 1.5 clove garlic minced
 3 cups chicken broth
 1 teaspoon curry powder
 1/2 teaspoon salt
 1/2 teaspoon ground coriander
 1/2 teaspoon crushed red pepper
 1/2 teaspoon cinnamon
 1/2 teaspoon ginger or a little grated ginger if you have it
 1 can pumpkin puree 15 ounce
 1 cup light coconut milk
 1/4 apple peeled and chopped into 1/8 squares
1

Heat the coconut oil in a deep pot over medium-high heat.

3

Stir in the onions and garlic; cook until the onions are translucent, about 5 minutes.

5

Mix in the vegetable broth, curry powder, salt, coriander, red pepper flakes, cinnamon and ginger.

7

Cook and stir until the mixture comes to a gentle boil, about 10 minutes.

9

Cover, and boil 15 to 20 minutes more, stirring occasionally.

11

Whisk in the pumpkin and coconut milk, and cook another 5 minutes.

13

At this point, taste the soup. This is where you decide if you like it sweet, or if you like it spicy: You might want to add more red pepper or even some chili powder to kick it up, or maybe you like it more pumpkin-y and you’ll want to add a bit of stevia. This is where it’s up to you.

15

Use an immersion blender (or real blender) to process until smooth.

17

Return to a pot, and reheat briefly over medium heat before serving.

19

Divide your apple squares across your bowls and add to the bottom. Add soup over the top.

Nutrition Facts

1 servings

Serving size

6 Servings

Amount per serving
Calories148
% Daily Value *
Total Fat 13g17%

Saturated Fat 11g56%
Sodium 591mg26%
Total Carbohydrate 9g4%

Dietary Fiber 2g8%
Total Sugars 5g
Protein 2g
Potassium 88mg2%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.