Keto Pumpkin Soup with Ginger & Coconut Milk

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Nutrition facts per serving

One serving = 1 medium-sized bowl

Carbs
9.9g

Protein
3.3g

Fat
16.4g

Kcal.
227

Carbs

9.9g

Protein

3.3g

Fat

16.4g

Kcal.

227

Carbs = Net carbs

Time (min.)

Prep

Cook

Total

Prep

Cook

Total

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!

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Ingredients

Servings:

medium-sized red kuri squash (Hokkaido squash)
l vegetable broth
ml full-fat coconut milk
onion
g ginger
tbsp butter
dash of white wine
tsp salt
tsp pepper
(Optional) truffle oil or pumpkin seed oil for serving

medium-sized red kuri squash (Hokkaido squash)
fl oz vegetable stock
fl oz full-fat coconut milk
onion
oz ginger
tbsp butter
dash of white wine
tsp salt
tsp pepper
(Optional) truffle oil or pumpkin seed oil for serving

medium-sized red kuri squash (Hokkaido squash)
cups vegetable stock
fl oz full-fat coconut milk
onion
oz ginger
tbsp butter
dash of white wine
tsp salt
tsp pepper
(Optional) truffle oil or pumpkin seed oil for serving

Step 1

medium-sized red kuri squash (Hokkaido squash), onion, g ginger

medium-sized red kuri squash (Hokkaido squash), onion, oz ginger

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 pounds (kg) when you buy it, so you’ll end up with about pounds (g) of pumpkin flesh.

Step 2

tbsp butter, diced onion & ginger

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.

Step 3

pumpkin cubes

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

Step 4

l vegetable broth, dash of white wine

fl oz vegetable stock, dash of white wine

cups vegetable stock, dash of white wine

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.

Step 5

ml full-fat coconut milk

fl oz full-fat coconut milk

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.

Step 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.

Step 7

tsp salt, tsp pepper

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.