Low-Carb Spiced Pumpkin and Sage Soup

This Low-Carb Spiced Pumpkin and Sage Soup is a creamy delight, perfect for those on a keto diet. Infused with aromatic sage and warming spices, it's a comforting bowl that serves up both nutrition and flavor without the carbs.

Course Lunch/Dinner

Cuisine American

Keyword Keto Pumpkin Soup, keto soup, Low-Carb Pumpkin Soup, Sage Pumpkin Soup, Spiced Pumpkin Soup

Prep Time 15

Cook Time 30

Total Time 45

Servings servings

Calories 230kcal

Equipment

Large pot
Immersion blender or regular blender
Measuring cups and spoons
Knife and cutting board

Ingredients

2 tbsp unsalted butter 28g
1 medium onion, chopped about 150g
2 cloves garlic, minced
1 tbsp fresh sage, chopped about 2g
1 tsp ground cinnamon
½ tsp ground nutmeg
¼ tsp ground ginger
¼ tsp cayenne pepper optional for a spicy kick
4 cups pumpkin puree not pie filling, about 900g
4 cups low-sodium chicken or vegetable broth 960ml
1 cup heavy cream 240ml
Salt and pepper to taste

Instructions

In a large pot, melt the butter over medium heat. Add the chopped onion and cook until translucent, about 5 minutes.
Stir in the minced garlic, chopped sage, cinnamon, nutmeg, ginger, and cayenne pepper. Cook for another 2 minutes until fragrant.
Add the pumpkin puree and chicken or vegetable broth to the pot. Stir to combine.
Bring the mixture to a boil, then reduce the heat to low and simmer for 20 minutes, allowing the flavors to meld.
After simmering, use an immersion blender to puree the soup until smooth. Alternatively, you can transfer the soup in batches to a blender to puree.
Return the soup to the pot (if using a blender) and stir in the heavy cream. Season with salt and pepper to taste.
Heat the soup through over low heat, being careful not to bring it to a boil after adding the cream.
Serve hot, garnished with a sprinkle of sage or pumpkin seeds if desired.

Notes

For a vegetarian version, use vegetable broth instead of chicken broth.

If you don't have fresh sage, you can substitute with 1 teaspoon of dried sage.

This soup can be stored in the refrigerator for up to 3 days or frozen for up to 3 months.

To reduce the dairy content, you can substitute the heavy cream with coconut cream for a dairy-free version.

Nutrition