Creamy Pumpkin Soup
Silky pumpkin soup with ginger and coconut flavors. 230 calories, vegan, perfect for fall meal prep.
Creamy Pumpkin Soup has 230 calories per serving, with 8g protein, 34g carbs, 7g fat, and 8g fiber. Prep 5 min, cook 15 min.
Nutrition per serving
1 serving(s)
230
Calories
8g
Protein
16% DV
34g
Carbs
12% DV
7g
Fat
9% DV
* %DV based on a 2000 calorie diet
🫘 8g fiber per serving.
📊 230 calories per serving.
Nutrition values are estimates based on standard ingredient data and may vary with the brands and portions you use. How we calculate nutrition.
Prep Time
5 min
Cook Time
15 min
Servings
1
Est. Cost
$2.00
Creamy Pumpkin Soup
This velvety soup feels indulgent but is naturally low in calories. Pumpkin is rich in vitamin A and fiber. The ginger adds warmth and aids digestion.
Ingredients
- 1 cup pumpkin puree (canned is fine)
- ¼ onion, diced
- 2 cloves garlic, minced
- 1 tbsp fresh ginger, grated
- 1 tsp coconut oil
Instructions
-
Heat coconut oil in a pot. Sauté onion, garlic, and ginger 2-3 minutes.
-
Add pumpkin puree and 1.5 cups vegetable broth. Whisk until smooth.
-
Simmer 10 minutes. Season with cinnamon, nutmeg, salt, and pepper.
-
Blend with an immersion blender for extra creaminess if desired.
Nutrition Facts
| Nutrient | Amount |
|---|---|
| Calories | 230 kcal |
| Protein | 8g |
| Carbs | 34g |
| Fat | 7g |
| Fiber | 8g |
Dietary tags
What do these tags mean?
- High protein
- ≥ 25g protein per serving.
- High fiber
- ≥ 8g fiber per serving.
- Meal prep
- Stores 3+ days in the fridge or is freezer-friendly with reheat instructions.
- Low calorie
- Under 300 calories per serving.
- No cook
- No heat source required — assemble and eat.
Definitions are consistent across the site. Nutrition values are estimates based on standard U.S. database values; actual results vary by brand and portion.
🧊 Storage & Reheat
Fridge
Store in an airtight container for up to 4 days.
Freezer
Freezer-friendly — store up to 2 months. Thaw overnight in the fridge before reheating.
Reheat
Microwave 700W for 60–90 seconds, or until steaming hot throughout. Add a splash of broth or water to prevent drying.
Equipment
skillet
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