This heart healthy pumpkin lime soup is a zesty twist on a fall favorite, blending creamy pumpkin purée with warm spices, a splash of lime, and a dollop of nonfat yogurt. Naturally low in sodium and just 102 calories per serving, it’s a delicious and wholesome starter perfect for cozy dinners or festive gatherings. This simple recipe is easy to customize and answers the common question of how to make canned pumpkin soup taste truly delicious. Looking for more vibrant soups? Visit our Soup Recipes to Support Heart Health.
This soup is designed to be heart-healthy by using ingredients that are naturally low in sodium and saturated fat. We use no-salt-added canned pumpkin, reduced-sodium chicken broth, and creamy nonfat yogurt instead of heavy cream. This approach keeps the flavor rich while aligning with diabetic-friendly and low-sodium dietary needs.
Yes, canned pumpkin soup can be very healthy, especially when made at home. By using no-salt-added canned pumpkin, low-sodium broth, and nonfat yogurt instead of cream, this recipe is low in calories, sodium, and saturated fat, making it a heart-healthy choice.
The key is to build layers of flavor. Toasting your spices before adding liquids, using a quality broth, and adding a splash of acid like lime juice at the end will brighten all the flavors and make the soup taste much less one-dimensional.
The easiest way to thicken this soup is to let it simmer uncovered for an extra 5-10 minutes to reduce the liquid. You can also whisk in a bit more pumpkin purée until you reach your desired consistency.
To make it more interesting, try adding a garnish with contrasting texture and flavor. A sprinkle of roasted pumpkin seeds, a swirl of coconut milk, a few fresh cilantro leaves, or a dash of hot sauce can elevate the soup significantly.
Recipe yields 4 servings
In a small bowl, combine the cumin, black pepper, nutmeg and allspice. In a medium saucepan, heat the olive oil over medium-high heat until hot but not smoking. Add the spices and cook, stirring for 30 seconds.
Pour in the broth and water. Add the onion and garlic and stir. Cover and bring to a boil. Reduce heat to medium-low and simmer for 5 minutes. Whisk in the pumpkin, cover and cook over low heat for 15 minutes, stirring occasionally. Remove from heat and stir in honey and lime juice. Ladle into soup bowls and top with a dollop of yogurt and, if desired, a sprinkle of roasted pumpkin seeds. Serve hot with a lime wedge.
Use vegetable broth instead of chicken broth. Replace the nonfat yogurt with a swirl of full-fat coconut milk or a dairy-free yogurt to finish.
For a richer result, you can substitute the nonfat yogurt with half-and-half, evaporated milk, or a splash of heavy cream.
Add a pinch of cayenne pepper or a dash of your favorite hot sauce along with the other spices for a touch of heat.
Feel free to add other warm spices like a pinch of ground ginger or cloves to make the flavor even more interesting.