Pumpkin Artichoke Soup
La crema de calabaza es un clásico de los meses de otoño e invierno, una receta reconfortante favorece tu bienestar, rica en vitaminas y de fácil digestión.
Pumpkin Artichoke Soup: A Creamy, Low-Fat Autumn Recipe
As autumn and winter settle in, there’s nothing more comforting than a warm bowl of Pumpkin Artichoke Soup—a classic recipe that’s both healthy and delicious! This creamy soup is a seasonal favorite, combining the velvety sweetness of pumpkin with the subtle, earthy flavor of artichokes, making it a perfect dish for chilly evenings. As a nutritionist, I love how this low-fat, gluten-free recipe requires minimal ingredients and effort, yet delivers maximum flavor and nutrition. Packed with vitamins, minerals, and fiber, this soup supports digestion, relaxation, and overall wellness, making it an ideal choice for dinner or as a festive starter. Let’s explore the recipe, the health benefits of its star ingredients, and how to make this soothing soup that’s sure to become a seasonal staple in your kitchen!
Why This Soup Is a Healthy Choice
This Pumpkin Artichoke Soup is a perfect example of how simple ingredients can create a nutritious, satisfying meal without compromising on flavor. Here’s why it’s a standout:
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Low-Fat: Made without cream or heavy fats, using just a touch of milk (or plant-based milk) for creaminess.
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Gluten-Free: Naturally gluten-free, safe for celiacs or gluten-sensitive individuals.
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Low-Carb Option: ~10g carbs per serving; can be adjusted for stricter low-carb diets.
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Seasonal: Features pumpkin and artichokes at their peak in autumn and winter for maximum flavor and nutrition.
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Digestive-Friendly: Light and easy to digest, ensuring you wake up feeling refreshed, not weighed down.
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Nutrient-Dense: Packed with vitamins, minerals, fiber, and antioxidants for overall wellness.
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Festive Appeal: A perfect starter for holiday menus, pairing well with meat or fish dishes.
This soup is a healthy dinner option that promotes well-being, supports good digestion, and avoids the discomfort of heavy meals—because no one wants to wake up still feeling last night’s dinner!
This pumpkin artichoke soup is a low-fat, creamy dish that’s perfect for cozy autumn and winter dinners.
Nutritional Benefits of Key Ingredients
This soup is a nutritional powerhouse, with pumpkin and artichokes delivering a wealth of health benefits that make this dish both delicious and nourishing.
Pumpkin
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Low-Carb: 7g carbs per 100g, suitable for low-carb diets.
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Low-Calorie: 26 kcal per 100g, ideal for weight management.
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High Fiber: 3g per 100g, supporting digestion and satiety.
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Rich in Nutrients: High in beta-carotene (provitamin A), vitamin C, vitamin E, and B vitamins for immunity, vision, and energy.
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Antioxidant-Rich: Provides lycopene (like tomatoes) to reduce inflammation and oxidative stress.
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Mineral-Dense: Contains magnesium, phosphorus, potassium, iron, and zinc for heart health, bone health, and immunity.
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Pumpkin Seeds: Rich in zinc and tryptophan, promoting relaxation and better sleep—perfect for a nighttime meal.
Artichokes
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Low-Carb: 5g carbs per 100g, keto-friendly.
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High Fiber: 5g per 100g, including inulin (a prebiotic fiber with diuretic and laxative effects), aiding digestion and gut health.
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Low-Calorie: 47 kcal per 100g, supporting weight control.
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Antioxidant-Rich: Contains luteolin, a flavonoid with hepatoprotective (liver-protecting) and anti-inflammatory properties.
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Vitamin-Dense: High in vitamins A and C for immunity and skin health.
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Diuretic: Helps reduce water retention and bloating.
Broth (Meat or Vegetable)
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Low-Fat (if Degreased): 0-1g fat per cup, safe for low-fat diets.
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Low-Calorie: 10-20 kcal per cup, ideal for light meals.
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Hydrating: Supports digestion and overall hydration.
These ingredients make the soup low-fat, gluten-free, fiber-rich, and nutrient-dense, offering a dish that’s as good for your body as it is for your taste buds.
With pumpkin and artichokes, it’s a gluten-free, nutrient-dense soup packed with fiber, vitamins, and antioxidants.
Pumpkin Artichoke Soup Recipe
This recipe is simple to prepare, requiring just a few pantry staples and seasonal ingredients. The pumpkin provides natural creaminess, while the artichokes add a delightful texture and flavor contrast.
Ingredients (Serves 4)
Soup Base
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500g pumpkin (peeled, seeded, and cubed; reserve seeds for garnish)
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4 cups (1L) low-fat broth (meat or vegetable; degreased if meat-based)
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½ cup (120ml) milk (cow’s milk or unsweetened almond milk for plant-based option)
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1 small onion (finely chopped; optional for flavor, but omit if it causes digestive discomfort)
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1 tbsp olive oil (for sautéing; optional for added richness)
Artichoke Topping
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2 medium artichokes (or 1 cup canned artichoke hearts, drained)
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1 tsp olive oil (for sautéing)
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Pinch of sea salt
Garnish
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2 tbsp pumpkin seeds (toasted, for crunch and nutrition)
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Optional: Fresh parsley (for color)
Instructions
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Prepare the Pumpkin: Peel, seed, and cube the pumpkin. Reserve the seeds for toasting.
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Cook the Soup Base: In a large pot, heat 1 tbsp olive oil (if using) over medium heat. Add the chopped onion (if using) and sauté for 3-4 minutes until soft. Add the cubed pumpkin and broth, bring to a boil, then reduce heat and simmer for 15-20 minutes until the pumpkin is tender.
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Blend the Soup: Add the milk, then use an immersion blender (or regular blender) to puree the soup until smooth and creamy. The pumpkin’s natural texture will create a velvety consistency without the need for cream. Adjust seasoning with a pinch of sea salt if needed.
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Prepare the Artichokes: If using fresh artichokes, remove the tough outer leaves, trim the top, and slice the hearts thinly. If using canned artichoke hearts, simply drain and slice. Heat 1 tsp olive oil in a pan over medium heat, add the artichoke slices, and sauté for 5-7 minutes until tender and slightly golden. Season with a pinch of sea salt.
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Toast the Pumpkin Seeds: In a dry pan, toast the pumpkin seeds over medium heat for 3-4 minutes until fragrant and lightly golden. Set aside.
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Serve: Ladle the pumpkin soup into bowls, top with sautéed artichokes, and sprinkle with toasted pumpkin seeds. Garnish with fresh parsley if desired. Serve warm and enjoy the comforting flavors!
Ready in under 40 minutes, this seasonal recipe is a digestive-friendly starter for festive menus or a light evening meal.
Tips for Success
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Low-Carb Adjustment: Use less pumpkin (e.g., 300g) and add more broth to reduce carbs to ~7g per serving.
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Plant-Based Option: Use vegetable broth and unsweetened almond milk for a fully plant-based soup.
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Make Ahead: Prepare the soup base in advance and store in the fridge for up to 3 days. Sauté the artichokes and reheat the soup just before serving.
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Digestive Tip: Serve warm, not hot, to avoid digestive discomfort, especially if you’re prone to bloating.
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Storage: Store leftovers (without artichokes) in an airtight container in the fridge for up to 3 days or freeze for up to 1 month. Add fresh artichokes when reheating.
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Festive Serving: Serve as a starter for holiday meals, pairing with lean meats or fish for a balanced menu.
Why This Soup Shines
This Pumpkin Artichoke Soup is a low-fat, gluten-free, seasonal dish that brings the best of autumn and winter to your table with minimal effort. The combination of pumpkin and artichokes creates a nutrient-dense soup that’s rich in fiber, vitamins, minerals, and antioxidants, supporting digestion, relaxation, and overall wellness. It’s a digestive-friendly option that ensures you wake up feeling light and refreshed, not weighed down by heavy meals. Perfect as a cozy dinner or a festive starter, this soup is a versatile addition to your seasonal menu, offering a velvety texture and delightful flavors without the need for cream or extra fats.
The Pumpkin Artichoke Soup is a low-fat, gluten-free, seasonal dish that brings warmth and nourishment to your table during autumn and winter.
Made with pumpkin, artichokes, and a simple broth, it’s a nutrient-dense soup that supports digestion, relaxation, and overall wellness, making it an ideal choice for dinner or as a festive starter.
Whether you’re looking for a cozy weeknight meal or planning a holiday menu, this healthy soup is a delicious way to celebrate the flavors of the season.
Have you tried pairing pumpkin with artichokes? What’s your favorite seasonal soup?
Share your thoughts in the comments and explore more healthy recipes on our site.
Prepare this soup, savor its velvety texture, and enjoy a comforting, guilt-free meal!
Cheers!
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Crema de calabaza con alcachofas
La crema de calabaza es un clásico de los meses de otoño e invierno, una receta reconfortante favorece tu bienestar, rica en vitaminas y de fácil digestión.
Ingredients
- 500 gramos calabaza cocida al vapor
- 3/4 taza leche de vaca (o leche de almendras)
- 3/4 taza caldo de pollo (o caldo vegetal)
- 1 cebolleta
- 1 diente de ajo
- 1 cda aceite de oliva virgen extra
- 1 pizca sal marina
- 1 pizca pimienta blanca molida
- 1 alcachofa
- 1/2 cda semillas de calabaza y girasol
Instructions
- En una olla, añade el aceite y sofríe la cebolleta cortada en juliana y el ajo, sazona con un poco de sal.
- Añade la calabaza previamente cocinada al vapor o cruda, cortada en cubos, dale unas cuantas vueltas.
- Es hora de poner el caldo y la leche, llévalo a ebullición y deja cocer 10 minutos si la calabaza ya estaba precocida y 20 si estaba cruda.
- Sazona con sal y pimienta a tu gusto. La cúrcuma también le va bien y ayuda a potenciar el color de la crema, si te gusta puedes añadir una pizca. (Yo no le puse esta vez y el color es igualmente espectacular).
- Tritura bien todos los ingredientes. Es conveniente tener un poco de caldo extra, por si te queda muy espesa poder aclararla un poco. En ese caso, debes probarla de nuevo y ajustar la sal y pimienta.
- Reserva la crema.
- Limpia la alcachofa y córtala en lonchas finas, si quieres tener este trabajo hecho con antelación, puedes guardar las alcachofas limpias en agua con limón, para evitar que se oxiden.
- En una sartén saltea las lonchas de alcachofa con unas gotitas de aceite de oliva. Del mismo modo, saltea también las semillas.
- Sirve la crema, pon en el medio las alcachofas y alrededor las semillas. Acaba con un poco de sal en escamas. ¡Disfruta!
Nutrition Facts
Crema de calabaza con alcachofas
Amount Per Serving
Calories 303
Calories from Fat 99
% Daily Value*
Fat 11g17%
Saturated Fat 3g19%
Cholesterol 9mg3%
Sodium 454mg20%
Potassium 1408mg40%
Carbohydrates 46g15%
Fiber 9g38%
Sugar 13g14%
Protein 9g18%
Vitamin A 26725IU535%
Vitamin C 70.7mg86%
Calcium 270mg27%
Iron 3.1mg17%
* Los porcentajes de Valores Diarios están basados en una dieta de 2000 calorías.
Tried this recipe?Let us know how it was!
Mar
¡Buenísima! Probadla en casa, no os defraudará.
missblasco
Gracias Mar! Me alegro de que te haya gustado. Saludos!:)