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This quick & easy keto pumpkin soup with ginger and coconut milk is simply perfect for the colder seasons.

It’s super comforting, healthy and low in carbs with only 9.9g net carbs per serving!
 

Creamy Keto Pumpkin Soup with Ginger & Coconut Milk
 

Creamy Keto Pumpkin Soup with Ginger & Coconut Milk
 

OTHER SAVORY RECIPES:

  • Keto Apple Cider Vinegar Salad Dressing
  • Keto Cucumber & Tomato Salad With Garlic Salad Dressing
  • Sugar Free Creamy Keto Coleslaw Recipe
  • Keto Sausage Stuffed Mushrooms
  • Keto Shakshuka
  • Keto Hot and Sour Soup
  • KETO PUMPKIN SOUP INGREDIENTS:

    This section is where I share a few suggestions and explanations for the ingredients you’ll need for this recipe.

    (You can find the exact amounts needed on the recipe card embedded below this section).

  • medium-sized red kuri squash (Hokkaido squash)
    Using red kuri squash instead of other types of squash is recommended, as you don’t need to peel it and it has the lowest amount of carbs.
  • water
  • full-fat coconut milk
  • onion
  • ginger
  • butter
  • vegetable broth
  • white wine
  • salt
  • pepper
  • (Optional) truffle oil or pumpkin seed oil for serving
  • Creamy Keto Pumpkin Soup with Ginger & Coconut Milk
     

    Creamy Keto Pumpkin Soup with Ginger & Coconut Milk
     

     

    HOW TO MAKE THE KETO PUMPKIN SOUP:

     

    Creamy Keto Pumpkin Soup with Ginger and Coconut Milk Mobile Featured Image

    Yields6 Servings
    Prep Time10 minsCook Time30 minsTotal Time40 mins

    Ingredients:
     1 medium-sized red kuri squash (Hokkaido squash)
     4 cups water (33.8 fl oz/1l)
     1 ½ cups full-fat coconut milk (13.5 fl oz/400ml)
     1 onion
     0.50 oz ginger (15g)
     2 tbsp butter
     4 tsp vegetable broth
     1 dash white wine
     ½ tsp salt
     ¼ tsp pepper
     (Optional) truffle oil or pumpkin seed oil for serving

    1

    Peel and dice the onion as well as the ginger.

    Wash your pumpkin and cut it in half.
    Scrape out the pumpkin seeds with a spoon and cut the pumpkin into 1" (2-3cm) cubes.

    ☝︎ Red kuri squash, or orange Hokkaido pumpkin, is the preferred choice for this recipe, as you don't need to peel it and it's lower in carbs than most other kinds of squash.

    You can use butternut squash or other kinds of squash too, just keep in mind that you need to peel them before you cut it into cubes and that you'll end up with a higher carb count.

    ☝︎ Your pumpkin should weigh a little more than 2 pounds (1kg) when you buy it, so you'll end up with about 1.75 pounds (800g) of pumpkin flesh.
     

    2

    Add the butter to a large pot.
    Add the diced onion and ginger to the pot as well and fry them at medium to high heat for about 2-3 minutes until the onions start to become translucent.
     

    3

    Add the pumpkin cubes to the pot as well and fry them for 5 minutes.
     

    4

    Deglaze the pumpkin with a dash of white wine.

    Add the vegetable broth to the pot and reduce the heat to medium.
    Let the soup simmer for about 20 minutes.

    ☝︎ If you let the soup simmer without a lid, you'll get a slightly thicker and creamier soup, whereas you'll end up with more volume if you let the soup simmer with the lid.
     

    5

    Test after 20 minutes if your pumpkin is fork-tender.
    If your pumpkin is tender, add the coconut milk and stir until it is well distributed throughout the soup.
     

    6

    Purée the soup with an immersion blender until no chunks are left.

    ☝︎ It's better to purée the soup a little longer rather than too short because the soup tastes best when it's as creamy as possible.
     

    7

    Season the soup with a little bit of salt and pepper.

    ☝︎ Be careful with the salt, especially if you use bouillon powder or cubes to make the broth, as these can be really salty on their own and you probably don't need to add extra salt or only very little.

    If you use low sodium vegetable broth, you'll probably need a lot more salt than stated above but it's better to start slow and add more salt to taste than to have an oversalted soup.
     

    8

    Serve the soup with a small dash of truffle oil or pumpkin seed oil.
     

    Storage:
    9

    Fill the soup into an air-tight container and store it in your fridge for up to 4 days.

    Nutrition Facts

    Servings 6


    Amount Per Serving
    Calories 228
    % Daily Value *
    Total Fat 16.4g26%
    Total Carbohydrate 9.9g4%
    Protein 3.3g7%

    * Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

    Ingredients

    Ingredients:
     1 medium-sized red kuri squash (Hokkaido squash)
     4 cups water (33.8 fl oz/1l)
     1 ½ cups full-fat coconut milk (13.5 fl oz/400ml)
     1 onion
     0.50 oz ginger (15g)
     2 tbsp butter
     4 tsp vegetable broth
     1 dash white wine
     ½ tsp salt
     ¼ tsp pepper
     (Optional) truffle oil or pumpkin seed oil for serving

    Directions

    1

    Peel and dice the onion as well as the ginger.

    Wash your pumpkin and cut it in half.
    Scrape out the pumpkin seeds with a spoon and cut the pumpkin into 1" (2-3cm) cubes.

    ☝︎ Red kuri squash, or orange Hokkaido pumpkin, is the preferred choice for this recipe, as you don't need to peel it and it's lower in carbs than most other kinds of squash.

    You can use butternut squash or other kinds of squash too, just keep in mind that you need to peel them before you cut it into cubes and that you'll end up with a higher carb count.

    ☝︎ Your pumpkin should weigh a little more than 2 pounds (1kg) when you buy it, so you'll end up with about 1.75 pounds (800g) of pumpkin flesh.
     

    2

    Add the butter to a large pot.
    Add the diced onion and ginger to the pot as well and fry them at medium to high heat for about 2-3 minutes until the onions start to become translucent.
     

    3

    Add the pumpkin cubes to the pot as well and fry them for 5 minutes.
     

    4

    Deglaze the pumpkin with a dash of white wine.

    Add the vegetable broth to the pot and reduce the heat to medium.
    Let the soup simmer for about 20 minutes.

    ☝︎ If you let the soup simmer without a lid, you'll get a slightly thicker and creamier soup, whereas you'll end up with more volume if you let the soup simmer with the lid.
     

    5

    Test after 20 minutes if your pumpkin is fork-tender.
    If your pumpkin is tender, add the coconut milk and stir until it is well distributed throughout the soup.
     

    6

    Purée the soup with an immersion blender until no chunks are left.

    ☝︎ It's better to purée the soup a little longer rather than too short because the soup tastes best when it's as creamy as possible.
     

    7

    Season the soup with a little bit of salt and pepper.

    ☝︎ Be careful with the salt, especially if you use bouillon powder or cubes to make the broth, as these can be really salty on their own and you probably don't need to add extra salt or only very little.

    If you use low sodium vegetable broth, you'll probably need a lot more salt than stated above but it's better to start slow and add more salt to taste than to have an oversalted soup.
     

    8

    Serve the soup with a small dash of truffle oil or pumpkin seed oil.
     

    Storage:
    9

    Fill the soup into an air-tight container and store it in your fridge for up to 4 days.

    Creamy Keto Pumpkin Soup

     

    MORE SAVORY RECIPES:

  • Keto Shephards Pie
  • Easy Keto Cheeseburger Muffins
  • Keto German Leek and Cheese Soup
  • Keto Tuna Avocado Balls
  • Keto Chicken Egg Drop Soup
  • Keto Garlic Deviled Eggs
  •  

     
    Keto Pumpkin Soup Pin
     
     

    Hello there!
    I'm Uliana, the creator of hungryforinspiration.com.
    The Low Carb/ Keto Lifestyle is my passion and I'm so happy that I can share my journey with you!
    Click here, to learn more about me.

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