Low-Carb Pumpkin Soup with Chorizo Crumb

Sometimes you just need a good bowl of comforting soup. This Roast Pumpkin Soup with a Chorizo Crumb has your winter cravings covered. Roasting the pumpkin and concentrating the stock first really makes this one of the tastiest soups ever.

And what soup would be complete without a little tasty topper? The fried chorizo makes this one of my favourite combinations ever. I like to use Hokkaido squash as it keeps the carbs low too.

Quick tip: Cook the stock to reduce for only 10 minutes, and then skip the pumpkin roasting. Instead of oven roasting, simply boil the chopped pumpkin in the stock until tender, for about 10 minutes.

Step-by-step

1. Place the stock in a pan on a medium heat and simmer until the stock reduces in volume to about half (15-20 minutes). Concentrating the stock in this way makes the soup super tasty.

2. Preheat the oven to 175 °C/ 350 °F (fan assisted), or 195 °C/ 380 °F (conventional). Slice the pumpkin in half, remove the seeds and peel (unless you are using Hokkaido in which case you can leave the peel on). Cut into cubes about 1 cm (¹/₂ inch) thick. Bake for 20 -25 mins and then set aside.

   

3. Meanwhile, heat the coconut oil in a pan on a medium heat. Peel and finely chop the onion and garlic. Gently fry the onion on a medium heat for 3 minutes until soft. Add the garlic and fry together for 1 further minute.

4. Add the cumin, ginger, garam masala, paprika, salt and pepper to the onions and garlic and fry for 4 minutes on a medium-low heat.

5. Add the roasted pumpkin and concentrated stock. Simmer on a medium heat for about 5 minutes. Place in a high-speed blender like a Vitamix and puree until smooth. Add a little more stock or water if needs be to reach your desired consistency.

   

6. Remove the skin from the chorizo sausage. Finely dice the chorizo meat and fry on a medium heat in a dry non stick pan for about 5 minutes until cooked through and crispy.

7. Ladle the pumpkin soup into bowls, top with the chorizo crumb and optionally, top with yoghurt, sesame seeds and watercress. Store in the fridge for up to 4 days, or freeze for up to 3 months.

   

Recipe

Low-Carb Pumpkin Soup with Chorizo Crumb

★★★★☆4.3 (45 ratings)

This low-carb & paleo roast pumpkin soup with chorizo crumb has your winter cravings covered.

Hands on

30m

Overall

30m

Servings

4

9.1 g

Net carbs

12.7 g

Protein

18.8 g

Fat

256

kcal

1 serving2 servings3 servings4 servings5 servings6 servings7 servings8 servings9 servings10 servings11 servings12 servings16 servings

US + metricMetricUS

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Ingredients makes 4 servings

• 2 tbsp virgin coconut oil or ghee (30 g/ 1.1 oz)
• 1 small brown onion, chopped (85 g/ 3 oz)
• 4 cups chopped pumpkin (450 g/ 1 lb)
• 1 garlic clove, minced
• 1 tbsp grated ginger
• ¹/₃ tsp garam masala
• ¹/₂ tsp cumin
• ¹/₂ tsp paprika
• 7 cups chicken stock, bone broth or vegetable stock (1.66 L) - you can make your own bone broth
• 1 small Mexican chorizo sausage (70 g/ 2.5 oz)
• salt and pepper, to taste
• Optional: yoghurt or creme fraiche, sesame seeds, fresh watercress or herbs of choice

Instructions

1. Place the stock in a pan on a medium heat and simmer until the stock reduces in volume to about half (15-20 minutes). Concentrating the stock in this way makes the soup super tasty.

2. Preheat the oven to 175 °C/ 350 °F (fan assisted), or 195 °C/ 380 °F (conventional). Slice the pumpkin in half, remove the seeds and peel (unless you are using Hokkaido in which case you can leave the peel on). Cut into cubes about 1 cm (¹/₂ inch) thick. Bake for 20 -25 mins and then set aside.

3. Meanwhile, heat the coconut oil in a pan on a medium heat. Peel and finely chop the onion and garlic. Gently fry the onion on a medium heat for 3 minutes until soft. Add the garlic and fry together for 1 further minute.

4. Add the cumin, ginger, garam masala, paprika, salt and pepper to the onions and garlic and fry for 4 minutes on a medium-low heat.

5. Add the roasted pumpkin and concentrated stock. Simmer on a medium heat for about 5 minutes. Place in a high-speed blender like a Vitamix and puree until smooth. Add a little more stock or water if needs be to reach your desired consistency.

6. Remove the skin from the chorizo sausage. Finely dice the chorizo meat and fry on a medium heat in a dry non stick pan for about 5 minutes until cooked through and crispy.

7. Ladle the pumpkin soup into bowls, top with the chorizo crumb and optionally, top with yoghurt, sesame seeds and watercress. Store in the fridge for up to 4 days, or freeze for up to 3 months.

Nutrition per serving, 1 ½ cups/ 360 ml

Carbs 14%Protein 20%Fat 66% of calories

Net carbs

9.1 g

Total carbs

10.4 g

Fiber

1.4 g

Sugars

4.5 g

Protein

12.7 g

Fat

18.8 g

Saturated fat

11.1 g

Calories

256 kcal

Sodium

414 mg · 18% RDA

Magnesium

41 mg · 10.2% RDA

Potassium

974 mg · 48.7% EMR

Nutrition by ingredient

Per serving	Net carbs	Protein	Fat	kcal
Coconut oil, extra virgin	0 g	0 g	6.7 g	61
Onion, brown (yellow), raw	1.4 g	0.2 g	0 g	8
Pumpkin, fresh	6.8 g	1.1 g	0.1 g	29
Garlic, fresh	0.2 g	0 g	0 g	1
Ginger root, fresh	0.2 g	0 g	0 g	1
Garam masala, spice mix	0 g	0 g	0 g	0
Cumin, ground	0.1 g	0 g	0.1 g	1
Paprika, spices	0.1 g	0 g	0 g	1
Chicken stock (broth), chicken only, homemade	0 g	8.4 g	8.4 g	109
Chorizo sausage, Mexican, soft type	0.3 g	2.8 g	3.4 g	45
Salt, pink Himalayan rock salt	0 g	0 g	0 g	0
Pepper, black, spices	0 g	0 g	0 g	0
Total	9.1 g	12.7 g	18.8 g	256

• Gluten free
• Dairy free
• Egg free
• Nut free
• Avocado free
• Fish free
• Shellfish free