Macro Friendly Pumpkin Soup

Macro Friendly Pumpkin Soup

I'm just a little excited to Fall and am so happy to be sharing this recipe for Pumpkin Soup with you! This is filled with lots of spices, maple syrup, pumpkin and butternut squash. Super low fat and low calorie! For extra protein, stir in some collagen powder (such as vital proteins) to the finished soup.

Course Dinner

Cuisine American

Keyword soup recipe

Prep Time 10 minutes

Cook Time 30 minutes

Total Time 30 minutes

Servings servings

Calories 315kcal

Equipment

large pot

Ingredients

2 tablespoons salted butter
1 yellow onion cut into large pieces
2 cloves garlic minced
20 oz butternut squash cubed
15 oz pumpkin puree 1 can
32 oz chicken broth
salt & pepper to taste
1 teaspoon dried thyme leaves
1 teaspoon cumin
1/2 teaspoon ground ginger
1/2 teaspoon poultry seasoning or sage
1/4 teaspoon ground cinnamon
1/4 cup maple syrup
2 tablespoons pepitas
1/4 cup heavy cream optional, see notes

Instructions

Heat a large pot over medium heat and spray with nonstick cooking spray. Melt butter and saute onion to lightly brown, about 5 minutes. Add in garlic and squash. Cook another 4 minutes.
Add in pumpkin, chicken broth, salt, pepper, thyme, cumin, ginger, poultry seasoning and cinnamon. Bring to boil then reduce to simmer. Cook 15-20 minutes or until squash is very tender.
Transfer soup to a high powdered blender and puree until very smooth. Taste and adjust seasonings. If it tastes bland, add more salt. The salt definitely brings out all the flavors from that long list of spices. Stir in maple syrup.
Divide into four bowls and top with 1/2 tablespoon of pepitas and 1 tablespoon of heavy cream (optional). Serve hot.

Notes

The more accurate macros for 1 serving (1/4th of a pot) are as follows: 256 calories, 7.4g F/45.1g C/5.7g P.

Macros do not include heavy cream.

Nutrition