Creamy Pumpkin Coconut Soup

Diet and nutritionDiet and meal planningCKD diet
Creamy pumpkin soup with coconut milk, cinnamon, and nutmeg. A sweet and comforting fall recipe ready in under 30 minutes.
Meal TypeDinner, Lunch, Soup 
DietsDairy free, Low phosphorus, Low sodium 
Ingredients
Yield:
5 cups
  • 2 tablespoons olive oil
  • 1 medium onion, chopped
  • 2 garlic cloves, minced
  • 1 tablespoon brown sugar, packed
  • 1½ teaspoons ground cinnamon
  • ½ teaspoon ground nutmeg
  • ⅛ teaspoon white pepper
  • 15 oz can pumpkin
  • 1 cups no-salt added vegetable or chicken broth
  • ¼ teaspoon salt
  • 1 cup full-fat coconut milk (May substitute cream or whole milk. This will increase the potassium and phosphorus content a little. Lite coconut milk can also be used.)
Directions
Prep: 5 min, Cook: 20 min, Total: 25 min
  1. Sauté onion in olive oil over medium heat until beginning to soften, 3-5 minutes.
  2. Add garlic and cook until fragrant. Add sugar and spices.
  3. Bring to a boil. Reduce heat and simmer for 15-20 minutes.
  4. Add coconut milk and stir until fat is melted. Blend using an immersion or standard blender.

- Add a dash of cayenne pepper to add a slight kick. This pairs beautifully with the sweetness from the pumpkin, brown sugar and warm spice flavors. 

- Serve with a hearty slice of whole grain bread for extra fiber.

- Garnish with fresh parsley, pumpkin seeds and/or crème fraiche to elevate this soup and make it feel extra fancy.

Nutritional Information

(per 1 cup serving)

  • 198 calories
  • 15 g fat
  • 8 g saturated fat
  • 0 mg cholesterol
  • 193 mg sodium
  • 16 mg carbohydrate
  • 3 g fiber
  • 3 g added sugar
  • 4 g protein
  • 44 mg calcium
  • 331 mg potassium
  • 76 mg phosphorus
  • 2 mg iron
  • 0 mcg vitamin D