Autumn is a beautiful season with beautiful vegetables. Pumpkin is one of those vegetables and you can make some very tasty and hearty dishes from pumpkins. Soups, stews, pies, pastries, etc. I decide to go with a creamy and delicious Pumpkin Soup, and made it Keto friendly as well.
Easy to make and does not require any special set of skills or knowledge. Hearty and bright. Enjoy!
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Keto Pumpkin Soup
Equipment
- Large pot
- Hand blender or blender
Ingredients
For chicken broth:
- 3-4 chicken backs, or thighs or wings (bones and skin intact)
- 4 stalks fresh parsley
- 1 large onion
- 1 medium carrot
- 3 bay leaves
- salt, to taste
- 5-6 black peppercorns
- 2 stalks celery (optional)
For pumpkin soup:
- 1 kg pumpkin
- 2 medium carrots
- 1 large onion
- ½ cup heavy cream
- 2 tablespoons butter
- salt and pepper, to taste
- chili or cayenne pepper (optional)
Instructions
Prepare the broth:
- In a large pot add water and chicken and bring to boil over medium-high heat.Once boiling, turn the heat down to medium and cook for about 15-20 minutes. Add the peeled onion (whole), peeled carrot, celery stalks and parsley. Whole, you just need them for the flavor.Add the bay leaves and season with salt and pepper. Cook for another 10 minutes.
For the pumpkin soup:
- While the broth is cooking, wash, peel and roughly chop the carrots. Set aside.
- Pell and roughly chop the onion. Set aside.
- Wash, peel, deseed and roughly chop the pumpkin. I used Hokkaido pumpkin for this soup.
- Once the broth is done, take it off the heat.Place chopped carrots, onions and pumpkin into a medium/large pot and fill with broth (just the liquid) until the tops of the vegetables are almost covered, just the edges are sticking out. Do not fill too much, otherwise it will be too runny.
- Bring the soup to boil over medium heat, Cook the vegetables in the broth until cooked soft and cooked through, should slide off smoothly if pierced with a fork or knife. This will take between 20-30 minutes, depending how big are the chunks.
- Take the soup of the heat and blend with a hand blender until smooth. Add the heavy cream and butter and blend again until fully incorporated.
- Serve with sour cream or pumpkin oil. Can also be garnished with some roasted pumpkin seeds.Enjoy!
Nutritional Facts:
Calories: 252 kcal, Total Fat: 11.7 grams, Saturated Fat: 6 grams, Cholesterol: 67 mg, Sodium: 110 mg, Total Carbohydrates: 21.7 grams, Dietary Fiber: 6.8 grams, Total Sugars: 9.2 grams, Protein: 17.1 grams, Vitamin D: 8 mcg, Calcium: 85 mg, Iron: 3 mg, Potassium: 666 mg
Servings: 6
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