Gluten Free Pumpkin Lime Soup Recipe

               
Turn up the flavor dial on classic pumpkin soup by adding a splash of fresh lime juice, creamy Greek yogurt and cumin. Try this deliciously healthy soup as the first course for a fall dinner party and get ready for guests to rave.
Bread icon
Ingredients
Recipe yields 4 servings
1 1/2 tsp cumin seeds
1/4 tsp black pepper
1/4 tsp nutmeg
1/8 tsp allspice
1 1/2 tsp olive oil
1 cup reduced-sodium chicken broth or fresh chicken broth (gluten free if needed)
3/4 cup water
1 medium onion, coarsely chopped
1 garlic clove, minced
1 1/2 cups canned pumpkin purée, no salt added
2 Tbsp honey
1 Tbsp fresh lime juice
1/4 cup plain nonfat yogurt (gluten free if needed)
1 lime, cut into wedges
Play icon
Directions
Step 1

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.

Step 2

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. Serve hot with a lime wedge.

Time: 45 minutes
Servings: 4
Calories: 102
Make this for: Heart Healthy
Play icon
Nutrition facts
Serving Size: 3/4 cup
Per serving:
calories:102
total fat:2g
sat fat:0g
cholesterol:0mg
sodium:156mg
total carb:20g
fibers:3g
proteins:3g

You might also like

Welcome to Health eCooks™! We cook your favorite foods healthier!

Health eCooks™ showcases hundreds of chef-tested and dietitian-reviewed recipes that are as nutritious as they are delicious. A subsidiary of Baldwin Publishing, Inc., our healthy recipes have been viewed by millions of people on over 900 health websites and in 450,000 healthy cookbooks. Our goal is to inspire you with recipes that aren’t just good for you—they taste good, too!

Who are we?

We are professional chefs, registered dietitians and food editors and for more than two decades we’ve created healthy recipes and how-to-cook videos. We’ve published nearly half a million healthy cookbooks for the medical brands Americans trust with their lives.

Chef-tested recipes

| Every recipe has been tested (and tasted!) by professional chefs in our Health eCooks™ test kitchen.

Dietitian-reviewed recipes

| All recipes carry a stamp of approval by registered dietitians who ensure they adhere to rigorous health and medical standards.

We make it easy so you can cook it healthy!

Recipe Reviews
Reviews for  Pumpkin Lime Soup

Leave a Reply

Your email address will not be published. Required fields are marked *

Gluten Free Pumpkin Lime Soup Recipe

Ingredients
Recipe yields 4 servings
1 1/2 tsp cumin seeds
1/4 tsp black pepper
1/4 tsp nutmeg
1/8 tsp allspice
1 1/2 tsp olive oil
1 cup reduced-sodium chicken broth or fresh chicken broth (gluten free if needed)
3/4 cup water
1 medium onion, coarsely chopped
1 garlic clove, minced
1 1/2 cups canned pumpkin purée, no salt added
2 Tbsp honey
1 Tbsp fresh lime juice
1/4 cup plain nonfat yogurt (gluten free if needed)
1 lime, cut into wedges
Directions
Step 1

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.

Step 2

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. Serve hot with a lime wedge.

Share to Email