Wanna delicious velvety bowl of spicy pumpkin soup? Me too…even better when an 8oz cup has only 80 calories, 9g fiber, 95% less fat, 65% less sodium and 66% less sugar than traditional pumpkin soups! While soup is frequently seen as a low-cal guilt free starter, see Nutrition Table below.  Michelin Star chefs as well as the Campbell’s kitchen really know how to pack in the butter, cream, sugar and salt. Sure, they taste terrific, but did you need more than 1/2 your day’s fat, sugar and sodium in 1 tiny bowl?

Instead use pureed onions and celery for luscious volume and velvety texture, reduced sodium chicken broth and a variety of spices for low salt flavor! Want it sweeter, add a lil calorie free natural stevia to sweeten to your liking.

*As always, please use organic ingredients for YOUR health!
olive or coconut oil
1 large yellow onion, diced
1 celery heart, diced
1 Tbsp minced garlic
1 Tbsp freshly grated ginger root
a pinch sea salt
1 tsp fresh ground black pepper
1 full head of celery, diced
4 cups pumpkin puree *
8 cups low-sodium chicken or vegetable broth (or 8 cups filtered water + 6-8 envelopes Trader Joe’s Savory Broth Concentrate – Low Sodium)
3 bay leaves
2 Tbsp yellow curry powder
1/2 tsp ground cinnamon
1/4 tsp ground nutmeg

1/4 tsp pure stevia powder
lowfat Greek yogurt (for decor)

Spritz large stock pot lightly with oil, then sauté onion, garlic, ginger, curry powder, salt and pepper on medium until onion is semi-soft and translucent (about 3 minutes). Add celery and sauté until yellow (2-3 minutes). Add 2 cups broth and pumpkin puree, stir. Remove from heat and ladle into blender or food processor. Puree until smooth. Add a few tbsp broth as needed to keep blades moving. Transfer the pureed mixture to a stockpot and stir in additional broth, bay leaves, cinnamon, nutmeg and salt and pepper to taste. Bring to a boil and simmer gently for 10 minutes. Remove from heat. Stir in optional stevia to sweeten if desired. Serve with 2-3 small dollops of Greek yogurt. Gently draw spoon or knife through greek yogurt to create a ripple effect in photo.

*  Can use 4 cups of any combination pumpkin, sweet potato, butternut squash and/or carrot puree.

Calories Carbs Fiber Sugar Fat Protein Sodium
Fitness & Fuel LA’s Curried Pumpkin Soup 80 15g 9g 6g 1g 4g 105mg
Traditional Homemade Pumpkin Soup 313 20g 2g 18g 25g 3g 810mg


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