Low Sodium Pumpkin Soup - Tasty, Healthy Heart Recipes (2024)

Table of Contents

• Pumpkin purée: The star of the show—use canned for convenience or homemade if you’re feeling ambitious.
• Unsalted vegetable broth or check out my homemade veggie broth that will make it even lower!
• Onion & garlic: The flavor-building staples that make every soup better.
• Fresh thyme: A little herb for freshness.
• Maple syrup: Adds just a touch of sweetness to complement the pumpkin.
• Half & half cream: For that subtle creamy texture.
• Cumin, all-spice & cayenne: Earthy and spicy for a savory kick.
• Ground ginger: Adds warmth and a hint of zing.

Find the full printable recipe with specific ingredients and measurements below.

My tips for making this soup

• Avoid boiling after adding cream to keep the cream from separating.
• Be sure to taste and adjust spices when simmering after adding the liquid stock.
• Hand-milled cracked pepper instead of ground is perfect for a top garnish.
• Using chicken or beef stock is not recommended as you don’t want those flavors appearing in this soup.
• Chop the onion as fine as you can to avoid blending. For super smooth soup an immersion blender (paid link) is the best and easiest option. Otherwise, carefully use a stand blender.

• Low Sodium Vegetable Soup
• Low Sodium Tomato Soup
• Low Sodium Beef and Barley Soup
• Low Sodium French Onion Soup

• ▢ 2 15-ounce can pure pumpkin purée
• ▢ 4 cups unsalted vegetable stock (Kitchen Basics stock is 75mg sodium per cup)

or:

• ▢ 4 cups Low Sodium Vegetable Stock recipe (my option to replace store-bought ^^)
• ▢ 1 large yellow onion
• ▢ 2 tablespoons pre-miced garlic
• ▢ 1 bunch fresh thyme
• ▢ 2 tablespoons olive oil
• ▢ 3 tablespoons 100% pure maple syrup
• ▢ 4 tablespoons half & half cream (divided)
• ▢ 1/2 teaspoon freshly ground black pepper
• ▢ 1/4 teaspoon ground ginger
• ▢ 1/2 teaspoon ground cumin¹
• ▢ 1/4 teaspoon cayenne pepper¹
• ▢ 1/2 teaspoon ground allspice

Pumpkin seeds optional:

• ▢ 1 cup raw pumpkin seeds (toasted)

• Prep the ingredients. Very finely chop 1 medium yellow onion. Finely grate 3 garlic cloves. Strip and pick the leaves from the fresh thyme until you have about 3 tablespoons.

• Heat 2 tablespoons olive oil in a medium saucepan pre-heated over medium heat until shimmering. Add the onion and garlic and cook until fragrant, 3 to 4 minutes.

• Add the pumpkin purée, thyme, ground cumin, ground black pepper, ground ginger, and cayenne pepper. Cook over medium-low until steaming and fragrant, about 5 minutes.

• Add the unsalted vegetable broth and cook, stirring occasionally, for about 10 minutes. The mixture should bubble slightly.

• Remove the pot from the heat. Add the maple syrup and half & half cream, and stir to combine. For a creamier – smooth soup, you can use an immersion blender or carefully transfer to a blender to purée until it reaches your desired texture. (Do not boil soup after adding cream or, cream will split).

• Season to taste with pepper and spices, stir through cream. Serve adding 1 tablespoon cream (drizzle on top), with cracked pepper. Toasted pumpkin seeds and chopped parsley or dill, for garnish for serving (optional)

Optional toasted pumpkin seeds:

• During step 4 – toast seeds in a dry pan till browned and slightly crackling. 4-5 minutes.

1. Add more cayenne towards the end of the simmering for a spicier taste.
2. Recipe makes 6 – 1 cup servings
3. The sodium level listed is for when using my vegetable broth at 28mg. Using store-bought vegetable broth is 61mg sodium.
4. Using a chicken or beef broth is not recommended as you don’t really want those flavors in this soup.