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  • thelosogal

Healthy and Delicious Low-Sodium Pumpkin Soup Recipe for the Fall Season

It is officially my favorite season! I love spooky season and soup season, so this year I have spooky soup season! There's just something it that makes soup the ultimate comfort food.

But there is nothing spooky about this pumpkin soup!

This low sodium pumpkin soup recipe is deceptively easy, very filling and makes a weeknight dinner. Now we know that store bought soups are high in sodium. But this low sodium pumpkin soup, is only about 50mg per serving. My favorite thing to do is serve this topped with pumpkin seeds, sour cream and with some crusty garlic bread.

This recipe is only 50 milligrams of sodium per serving.


  • 2 tablespoons olive oil

  • 1 29oz pureed pumpkin (not pumpkin pie filling)

  • 1 large yellow onion, chopped

  • 2 carrots, peeled and chopped

  • 6 cloves of garlic, minced

  • 1/2 teaspoon ground cinnamon

  • 1/2 teaspoon ground nutmeg

  • 1/8 teaspoon cloves

  • 1/4 teaspoon cayenne pepper

  • 1/4 teaspoon smoked paprika

  • 3 bay leaves

  • Freshly ground black pepper

  • 4 cups unsalted vegetable or chicken broth

  • 2 tablespoons maple syrup

  1. Heat olive oil in a large Dutch oven over medium heat. Once the oil is hot, add carrot and onion to the Dutch oven. Stir to coat.

  2. Cook, stirring occasionally, until onion is translucent, about 8 minutes. You want to develop a good golden color on the onions and carrots.

  3. Add the garlic, cinnamon, nutmeg, cloves, cayenne pepper and smoked paprika, stirring quickly to coat and bloom the spices. Add freshly ground black pepper to taste if desired. Pour in the broth and pureed pumpkin. Add the bay leaves.

  4. Bring the soup to a boil, cover, then reduce heat and simmer for about 15-20 minutes. You want the carrots to get nice and tender.

  5. Remove from heat and allow to cool slightly. Cautiously remove the lid and take out the bay leaves. Using an immersion blender, blend the soup being mindful of splatter. Otherwise, carefully ladle the soup in batches into a blender and blend until smooth.

  6. Stir in the maple syrup and serve.

  7. I suggest topping with sour cream and pepitas (shelled pumpkin seeds)

Thank you so much for taking the time to view recipe. This heart healthy recipe is just so perfect for the those cold fall nights watching the leaves fall in the wind. We get such a short season of that here where I live. This soup on it's own is a great healthy dinner recipe, but be sure to look around at my other recipes for some of my favorite comfort foods made low sodium!


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