Creamy Pumpkin Coconut Soup

Why This Is Strictly Keto

Pure pumpkin puree is one of the lower-carb ways to enjoy a squash-style soup, and here it is used in moderation. Butter, coconut milk, onion, garlic and ginger build the body and flavor, so no flour, potatoes or added sugar is needed to make it creamy.

Ingredients

• 2 tablespoons butter
• 1 small yellow onion, chopped
• 3 cloves garlic, minced
• 1 tablespoon freshly grated ginger
• 1/2 teaspoon ground turmeric
• 1/2 teaspoon ground cumin
• 1 1/2 cups pure pumpkin puree (not pie filling)
• 3 cups chicken or vegetable broth
• 1 cup full-fat canned coconut milk, plus extra for swirling
• 1 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• Chopped fresh parsley or toasted pumpkin seeds, for garnish

Instructions

1. Sauté the aromatics: Melt the butter in a large pot over medium heat. Add the onion and cook 5 minutes until soft, then stir in the garlic, ginger, turmeric and cumin and cook 1 minute until fragrant.

2. Add the pumpkin: Stir in the pumpkin puree and cook 2 minutes to deepen its flavor.

3. Simmer: Pour in the broth, bring to a simmer, and cook uncovered 12–15 minutes.

4. Blend: Stir in the coconut milk, then blend with an immersion blender (or in batches in a countertop blender) until completely smooth.

5. Season and serve: Season with salt and pepper and warm through. Ladle into bowls, swirl in a spoonful of coconut milk and top with parsley or pumpkin seeds.

Nutritional Info (per serving, approximate)

Tips

• Check the can says 100% pumpkin — pumpkin pie filling contains sugar and spices.
• Shake the coconut milk well before opening so the cream and liquid are evenly mixed.
• The soup thickens in the refrigerator; thin leftovers with a little broth when reheating.