Provo Pumpkin Soup

Serves 6

I developed this recipe in Provideciales, Turks & Caicos, hence the name of the soup. This is a low-calorie but deeply satisfying cream of pumpkin soup that is dairy-free! It’s filled with warm spices and a hint of ginger, packing it with flavor. It’s packed with vitamin A too coming in at 120% of your RDA for the day! all for just 123 little calories per serving!

What You’ll Need:

A Sharp Kitchen Knife

A Large Soup Pot With Cover

Measuring Cups & Spoons

A Food Processor, Blender or Immersion Blender

A Micro Plane Or Other Fine Grater


4 Cups Pumpkin, Peeled & Cubed

1 Medium Onion, Sliced

2 Tsps Grapeseed Oil

2 Tsps Minced Garlic

2 Tsps Organic Cumin

1 Tsp Ground Coriander

1/2 Tsp Organic Cinnamon

1 Tsp Sea Salt

1 Inch Ginger Root, Grated

2 1/2 Cups + 3/4 Cup Veggie Broth

1-15 Ounce Can Light Coconut Milk

1 Tsp Dried Dill

How To Put It Together:

1) Place your soup pot on medium-high heat to pre-heat. You will know the pot is ready when you place your hand about one inch from the surface of the pan and you can feel the heat radiating from it. Now add your oil & swirl it around the pan.

2) To your pot, ad the sliced onions & saute them until they are opaque.

3) Now add your spices: the cumin, the ground coriander, the cinnamon. Stir them around the pan, mixing them into the onions until they are fragrant. This will bring up the flavors of your spices and produce a very warm tasting soup.

4) Add your pumpkin to the pot and sautee them with the onions & spices until the spices are covering the pumpkin & the pumpkin is just slightly soft, about 5 – 7 minutes.

5) Pour into your pot about 2 1/2 cups of the vegetable broth and stir. I use this amount because I find that it covers the pumpkin enough but doesn’t over-flow my food processor when I puree the soup. Stir in your minced garlic & sea salt & cover the pot to simmer for about 15 minutes.

6) Uncover the pot to release the steam and take the pot of the heat. Give it a quick stir, further releasing some of the heat then place it in the freezer for 30 minutes for what I call ‘a quick cool’. You can alternatively let the pot sit at room temperature for a couple of hours to cool down. I like the freezer quick cool method because it only takes a half-hour to cool a big pot of soup to a temperature that will not crack my processor. If you are using a immersion blender – it’s not necessary to cool the soup, just be careful when pureeing so that you don’t get splattered with steaming hot soup.

7) Pour your cooled soup into the food processor and puree it until smooth. Pour the puree back in to the pot and place it on medium heat. To your pot, add the balance of the veggie broth and the light coconut milk & stir until well combined. Grate the ginger directly into the pot & stir it in. Now stir in the dried dill. Heat the soup through until it’s steaming – no need to boil it again.

8) Serve & enjoy!

Nina’s Tasty Tips:

1) Keep your ginger root in the freezer. It will keep a lot longer & it makes it much easier to grate.

2) Only use sea salt. It is much lower in sodium & much higher in essential minerals than traditional table salt.



150 Calories
4 grams of Protein
15 grams of Total Carbohydrates
7 grams of Sugar
3 grams of Fiber
9 grams of Total Fat
8 gram of Saturated Fat
0 grams of Trans Fat
0 mg of Cholesterol
945 mg of Sodium
246% RDA Vitamin A
39% RDA Sodium
18% RDA Manganese
16% RDA Vitamin K
15% RDA Iron
• Glycemic load: 5