Low-carb pumpkin soup

12 55 833
Ingredients Minutes Calories
Prep Cook Servings
15 min 40 min 4
Low-carb pumpkin soup
Health Highlights
Settle in with a bowl and watch the ghosts of a chilly fall evening fade away.


3/4 cup Mayonnaise
4 tbsp Pumpkin seeds (pepitas) (preferably roasted)
2 medium shallot(s) Shallots
2 clove(s) Garlic
304 gm Pumpkin, canned
304 gm Rutabaga, Swedish turnip, raw
2 tbsp Olive Oil, Extra Virgin
1 tbsp Salt
1/2 tbsp Black pepper (ground)
2 cup Vegetable stock/broth, gluten-free
227 gm Butter, vegan
1/2 whole lime(s) Lime juice (fresh)


  1. 1 Preheat the oven to 400°F (200°C). Peel the pumpkin and cut the flesh into cubes. Do the same with the rutabaga. Peel the shallot and cut into wedges. Peel the garlic cloves.
  2. 2 Put everything in a baking dish. Add olive oil, salt and pepper.
  3. 3 Roast in the oven for 25-30 minutes. As an alternative, you can also fry on medium heat in a large pan until the pumpkin and the turnip are soft.
  4. 4 Place the roasted vegetables in a pot. Add vegetable stock or water, and bring to a boil. Let simmer for a couple of minutes. Remove from the stove.
  5. 5 Add the butter, divided into cubes. Mix the soup with a hand blender. Add lime juice, herbs, salt and pepper to taste.

Nutrition Facts

Per Portion

Calories 833
Calories from fat 729
Calories from saturated fat 350
Total Fat 81 g
Saturated Fat 39 g
Trans Fat 0.1 g
Polyunsaturated Fat 19.9 g
Monounsaturated Fat 12.8 g
Cholesterol 17.3 mg
Sodium 2445 mg
Potassium 686 mg
Total Carbohydrate 24.4 g
Dietary Fiber 6.5 g
Sugars 10.8 g
Protein 5.0 g

Dietary servings

Per Portion

Meat Alternative 0.2
Vegetables 2.8

Energy sources