📍 Where this dish comes from: Cork · The English Market
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Discover the history of this region →
This Keto Irish Pumpkin Soup is a heartwarming, creamy dish perfect for fall or any time you crave a taste of the season. With its rich, velvety texture and a hint of nutmeg, this keto-friendly soup brings the flavors of Ireland’s traditional harvest season to your table. Made with low-carb pumpkin and coconut milk, it’s a nourishing and flavorful option that captures the essence of a classic Irish dish while keeping it light and low in carbs.
What You’ll Need
Servings: 4 servings
Calories: 210kcal
Ingredients
- 4 cups pumpkin puree (unsweetened)
- 1 large onion diced
- 4 cups chicken broth
- 1 cup coconut milk
- 2 tbsp butter
- 1 tsp ground nutmeg
- Salt and pepper to taste
- Fresh sage leaves (for garnish, optional)
Instructions
- Sauté the onion: In a large pot, melt the butter over medium heat. Add the diced onion and cook until softened, about 5 minutes.
- Add pumpkin and broth: Stir in the pumpkin puree and chicken broth. Bring the mixture to a boil, then reduce the heat and let it simmer for 15 minutes.
- Blend the soup: Use an immersion blender to puree the soup until smooth.
- Add coconut milk and seasoning: Stir in the coconut milk and ground nutmeg. Cook on low heat until warmed through. Season with salt and pepper to taste.
- Serve and garnish: Ladle the soup into bowls and garnish with fresh sage leaves for an added touch of flavor and aroma.
Nutrition
Serving: 1serving | Calories: 210kcal | Protein: 3g | Fat: 16g
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Health Benefits
- Coconut milk replaces heavier, higher-carb thickeners, keeping this soup keto-friendly.
- Pumpkin puree is relatively low in carbs compared to other starchy vegetables.