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Low Carb Pumpkin and Coconut Soup

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  • prep time

    prep time

    5 min

  • cook time

    cook time

    17 min

  • ready time

    ready time

    22 min

Low Carb Pumpkin and Coconut Soup

9 ratings

This warming low carb soup combines puréed pumpkin with fiery ginger and creamy coconut, blended until velvety smooth.

This is a great batch cooking option as you can prepare the soup in larger quantities and freeze any leftovers for future meals.

  • Net Carbs

    8.3 g

  • Fiber

    2.7 g

  • Total Carbs

    11 g

  • Protein

    1.8 g

  • Fats

    10.6 g

138 cals

Low Carb Pumpkin and Coconut Soup

#1 Low Carb & Keto Diet App Since 2010

Track macros, calories, and access top Keto recipes.

Download on the App Store
Get in on Google Play

Ingredients

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  • Red Onion

    Red Onion

    ½ medium - 2 1/2" diameter

  • Garlic

    Garlic

    1 clove

  • Olive Oil

    Olive Oil

    1 tablespoon

  • Organic Pumpkin Puree by Pacific

    Organic Pumpkin Puree by Pacific

    1 cup

  • Ginger, Ground

    Ginger, Ground

    1 tablespoon

  • Vegetable Broth, Bouillon Or Consomme

    Vegetable Broth, Bouillon Or Consomme

    3-⅓ cup

  • Coconut Milk, Plain Or Original, Not Fortified, Typically Used In Cooking

    Coconut Milk, Plain Or Original, Not Fortified, Typically Used In Cooking

    ⅔ cup

Recipe Steps

steps 4

22 min

  • Step 1

    Thinly slice the onion and the garlic. Heat the olive oil in a large saucepan or casserole dish over a low/medium heat. Add the onion and garlic and sweat gently for 2-3 minutes until tender and fragrant.
    Step 1

  • Step 2

    Add the pumpkin purée and ginger and stir well to combine. Cook for a minute or two to heat through.
    Step 2

  • Step 3

    Add the stock and coconut milk and stir well to combine. Bring to a boil then simmer for 10 minutes.
    Step 3

  • Step 4

    Taste and season with salt and pepper if required. Transfer to a blender, or use a stick blender and process until completely smooth. Optionally serve with a garnish of fresh cilantro, coconut flakes or pepitas.
    Step 4

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Comments 9

  • Cammi0405

    Cammi0405 a year ago

    Can you make your own pumpkin puree? Canned isn't widely available in the UK. Thanks

    • Dznrgurl

      Dznrgurl 3 years ago

      I used coconut cream, and added curry powder.

      • GraysonChicks

        GraysonChicks 3 years ago

        Loved this soup!

        • KT182

          KT182 3 years ago

          Used coconut cream and added red pepper flakes, cumin and yellow curry powder. Also added a tablespoon of creme fraiche. SOOOO good!

          • lmcgilli

            lmcgilli 3 years ago

            Definitely needed some cayenne! I carmelized my onions. The flavor is great and it is super easy!

            • Cindy

              Cindy 4 years ago

              Absolutely delicious - used coconut cream instead of coconut milk and used dashi and beef stock because did not have vege stock. Definitely a regular - my family loved it

              • recipewriter

                recipewriter 4 years ago

                Thank you, I'm glad you enjoyed it :)

            • Wendy

              Wendy 4 years ago

              Yummy. I added curry powder, cumin, & red pepper flakes for additional spice.

              • Eve88

                Eve88 5 years ago

                It was delicious. Great flavor, I replace the vegetable stock to chicken stock and added a splash of heavy cream. 👍