This healthy Crema De Calabaza (Creamy Pumpkin Soup) is made with fresh pumpkin, red bell peppers, onions & tomatoes. The creamy base comes from plant based milk to keep it light and dairy-free!
It’s low fat + gluten & dairy free with only 120 calories per serving but most importantly, it’s delicious!
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This sopa de calabaza is simple, nutritious, and oh-so-delicious, this recipe is about to become your new go-to for a cozy, feel-good meal.
Why you’ll love it
- Nutrient-Packed: It’s loaded with vitamins and minerals, thanks to the pumpkin, making it a nutritious choice.
- Warm and Comforting: Perfect for cooler days, it warms you up and gives that cozy, comforting feeling.
- Meal Prep Friendly: Make a batch, store it, and enjoy a nutritious meal throughout the week.
I hope you enjoy this soup now or even as a treat for valentines with cute bread croutons. How cute are they? 🙂
Ingredients
- The Pumpkin: For a creamy pumpkin soup, go for sugar pumpkins or butternut squash. They’re sweet, easy to handle, and blend into a smooth texture.
- Roughly chopped red onion, red bell peppers
- A can diced tomatoes in juice
- Vegetable or chicken stock
- Your favorite plant based milk
- Chicken Vegetarian Bullion
- Kosher salt & pepper
**See recipe card below for specific amounts**
Equipment:
- A medium size stockpot. 5-Quarts will work.
- Blender: You can use regular blender or an immersion blender.
How To Make Crema De Calabaza
- In a medium pot, heat the oil over medium heat. Sauté the onion until soft.
- Add the pumpkin & red bell peppers. Sauté for 3 minutes.
- Add the can of tomatoes, milk, and vegetable or chicken stock.
- Cover the pot and simmer for 25 minutes. Let the vegetables cool for about 10 minutes.
- Add vegetables to a blender in two separate batches and pure until smooth. Or puree directly in the pot with an immersion blender.
- Return to the pot and season with salt & black pepper according to taste. Heat soup again if needed.
Tips and Notes
- Buy pre-cut pumpkins for easy making.
- Stock Matters: Use good quality vegetable or chicken stock for depth of flavor. If you don’t have this available, use water and add an extra bouillon cube.
- Taste and Adjust: Always taste before serving; adjust seasoning if needed.
- Garnish as You Like: Fresh herbs or a swirl of cream can add a nice touch. Sprinkle with toasted pepitas (pumpkin seeds) or croutons.
MORE delicious…
Mexican Soups To Try
Thank you for stopping by!
I hope you like this recipe! Do you have any questions I can help you with? Or if you made it, I would love it if you leave a comment or rating below.
Gracias!!!! xx, Ana
Print Recipe:
Crema De Calabaza Recipe
This Crema De Calabaza (Creamy Pumpkin Soup) is made with fresh pumpkin, red bell peppers, onions & tomatoes. Low fat + gluten & dairy free.
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Servings: 6 cups
Calories: 120kcal
Ingredients
- 1 Tablespoon olive oil
- 1 medium red onion - roughly chopped
- 1 medium pumpkin - peeled and roughly chopped
- 2 medium red bell peppers - sliced
- 1 14.5 ounce can diced tomatoes in juice
- 3 ¼ cup vegetable or chicken stock
- 6 ounces almond milk - unsweetened (or your preferred non dairy milk)
- ½ teaspoon vegetarian or chicken bullion
- Kosher salt & pepper to taste
Instructions
- In a medium pot, heat the oil over medium heat. Sauté the onion until soft.
- Add the pumpkin & red bell peppers. Sauté for 3 minutes.
- Add the can of tomatoes, milk, and vegetable or chicken stock.
- Cover the pot and simmer for 25 minutes.
- Uncover and let the vegetables cool for about 10 minutes.
- Add vegetables to a blender in two separate batches and pure until smooth. Or puree directly in the pot with an immersion blender.
- Return to the pot and season with kosher salt & black pepper. Heat soup again if needed.
Notes
-
- For this recipe, a medium pumpkin should weigh about 2½ to 3 pounds (1.1 to 1.4 kg) before peeling and seeding. That amount will give you roughly 4 to 5 cups of chopped pumpkin.
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- Stock Matters: Use good quality vegetable or chicken stock for depth of flavor. If you don’t have this available, use water and add an extra bouillon cube.
-
- Taste and Adjust: Always taste before serving; adjust seasoning if needed.
-
- Garnish as You Like: Fresh herbs or a swirl of cream can add a nice touch. Sprinkle with toasted pepitas (pumpkin seeds) or croutons.
Your Private Notes
Nutrition
Serving: 2cups | Calories: 120kcal | Carbohydrates: 18g | Protein: 2g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Sodium: 684mg | Fiber: 3g | Sugar: 8g
I look forward to making this. Can you use canned pumpkin?
Honestly I haven’t tried it with canned pumpkin. Would that be pureed already? I think part of the advantage of cooking the pumpkin is that the broth gets also flavored with the pumpkin as it cooks.
How many pounds of pre-cut pumpkin? I want to prepare but I would like to know how much pumpkin do you add to the recipe.
Great question Natalia! Here is the answer but I also added it the notes on the recipe card:
For this recipe, a medium pumpkin should weigh about 2½ to 3 pounds (1.1 to 1.4 kg) before peeling and seeding. That amount will give you roughly 4 to 5 cups of chopped pumpkin.
Provecho! xo, Ana
Muchas gracias. It looks delicious. I am certainly going to prepare it.
You’ll love it! Let me know how you like it. Have a fabulous week!
This was such a delicious and easy pumpkin soup! It was flavorful, super creamy, and tasted great alongside a sandwich for lunch!
Thank you, Anjali!!! so glad.
Enjoyed this for dinner last night and it was a savory success! Turned out perfectly creamy, hearty and delicious; easily, a new favorite recipe!
Thank you, Sara!!so happy.
Not only is this soup delicious and inviting – it’s so simple to make. Adding this to my recipe box as the family has already asked for it again. So cozy to sit down during these cold days!
What a delicious-looking soup recipe. Perfect for the weather here. Thanks for sharing.
This soup is so cozy and comforting, it’s just perfect this time of year! I love that it’s made with fresh pumpkin and that it’s dairy-free, too.
Love this creamy vegetable soup because is healthy and dairy free. Will make it really soon. Thanks for sharing!!!!
This soup is so delicious! I love that is Healthy too!