Holiday Pumpkin Soup(Easy And Low-Fat)
A comforting, low-fat pumpkin soup infused with cumin and chili powder, perfect for fall gatherings and those seeking a healthy, flavorful starter or light meal.
Ingredients
- 1 1/2 c. cooked fresh pumpkin ⓘ
- 1 c. canned skim milk
- 3/4 c. regular skim milk ⓘ
- 1/2 bunch fresh cilantro
- 4 green onions with tops ⓘ
- 2 cloves garlic
- 1 1/2 tsp. cumin ⓘ
- 1 Tbsp. mild chili powder ⓘ
- 1/2 tsp. garlic salt ⓘ
- 1/2 tsp. pepper
- 2 Tbsp. nonfat sour cream ⓘ
- 1 Tbsp. picante sauce ⓘ
- 1/4 c. nonfat Mozzarella cheese ⓘ
Instructions
- Wash and clean 1 pie pumpkin thoroughly.
- Bake the whole pumpkin in a 325°F oven for 2 hours until brown and soft to the touch.
- Remove the stem and peel the skin away, which should come off easily.
- Scoop out the seeds from the pumpkin.
- In a blender or food processor, combine the cooked pumpkin, canned skim milk, regular skim milk, fresh cilantro, green onions, garlic, cumin, chili powder, garlic salt, and pepper.
- Blend until smooth.
- Pour the soup into a pot and heat over medium heat until warmed through.
- Stir in nonfat sour cream and picante sauce.
- Serve hot, garnished with nonfat mozzarella cheese if desired.
Tips & Substitutions
For a creamier texture, you can substitute half of the skim milk with unsweetened almond milk or coconut milk. If you can't find fresh pumpkin, canned pumpkin puree works well too, just reduce the cooking time. To enhance the flavor, consider adding a pinch of nutmeg or cinnamon. Fresh herbs like parsley or thyme can also be used in place of cilantro for a different taste.
Serving Suggestions
This hearty pumpkin soup pairs beautifully with crusty bread or a light salad for a complete meal. Consider serving it with a dollop of additional nonfat sour cream on top for extra creaminess. It also makes a delightful starter for a festive dinner or holiday gathering, complementing dishes like Baked Apple Pies or Josephines Out Of This World Pie.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. When reheating, do so gently on the stovetop over low heat, stirring occasionally to prevent sticking. You can also microwave it in short intervals, stirring in between, until warmed through. Avoid boiling the soup to maintain its creamy texture.
Nutrition & Diet Analysis (per serving)
Each serving of Holiday Pumpkin Soup(Easy And Low-Fat) contains roughly 478 calories, with 24g protein, 65g carbohydrates, and 23g fat. It is an excellent source of iron (222% of the Daily Value), vitamin C (166% of the Daily Value), and calcium (91% of the Daily Value). It also contributes 16g of dietary fiber toward your daily target.
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I make this soup ahead of time?
Yes, this pumpkin soup can be made a day in advance. Just prepare it completely, let it cool, and store it in the refrigerator. When ready to serve, reheat gently on the stovetop. The flavors may deepen and improve overnight, making it even tastier!
Is this soup suitable for vegans?
To make this soup vegan, simply substitute the skim milk with a plant-based alternative such as almond or oat milk and omit the sour cream and cheese, or replace them with vegan-friendly options. The soup will still be delicious and creamy!
Can I freeze the pumpkin soup?
Yes, you can freeze this pumpkin soup. Allow it to cool completely, then transfer it to freezer-safe containers. It can be stored for up to 3 months. Thaw in the refrigerator overnight before reheating, and add a little extra milk if needed to restore creaminess.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).