Heart Healthy Pumpkin Lime Soup

Name: Heart Healthy Pumpkin Lime Soup
Total time: 45 min
Yield: 4
Ingredients: 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; Unsalted roasted pumpkin seeds, for serving (optional)

(5.0)

By Judy Capodanno

Updated 4/2/2025

Approved for These Diets:

Heart Healthy | Gluten Free | Diabetic

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.

Looking for more vibrant soups? Visit our Soup Recipes to Support Heart Health.

Total Time

45 minutes

Servings

4

Calories

102

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How to Make Pumpkin Lime Soup

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 and, if desired, a sprinkle of roasted pumpkin seeds. Serve hot with a lime wedge.

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Nutrition Facts

Serving Size:

3/4 cup

102

Calories

2

g

Fat

0

mg

Cholesterol

156

mg

Sodium

20

g

Carbs

0

g

Sat. Fat

3

g

Fiber

3

g

Protein

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Heart Healthy Pumpkin Lime Soup

Ingredients

How to Make Pumpkin Lime Soup

Step 1

Step 2

Nutrition Facts

Try More Heart Healthy Soup Recipes

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