, nutritional review by Franziska Spritzler, RD, CDE
in Recipes, Dinner, Meal Keto harvest pumpkin and sausage soup
Ingredients
- 1½ lbs 650 g fresh sausage
- ½ oz. 14 g white onion, mincedwhite onions, minced
- 1 (4 oz.) 1 (120 g) small red bell pepper, dicedsmall red bell peppers, diced
- 1 1 garlic clove, mincedgarlic cloves, minced
- 1 pinch 1 pinch salt
- ½ tsp ½ tsp rubbed dried sage
- ½ tsp ½ tsp ground dried thyme
- ½ tsp ½ tsp red chili pepper flakesred chili peppers flakes (optional)
- ½ cup 120 ml pumpkin puree or crushed tomatoes
- 1½ cups 350 ml chicken broth
- ½ cup 120 ml heavy whipping cream
- 1 tbsp 1 tbsp salted butter
Instructions
- Use a large skillet to brown the sausage, onion, and pepper on medium high heat.
- When pork is thoroughly cooked and the onions and pepper are browned (about 10 to 15 minutes), sprinkle in the seasonings and stir to mix.
- Stir in the pumpkin, broth, and cream. Simmer uncovered on low heat for 15 to 20 minutes or until the soup has thickened.
- Add the butter, stir well, and serve warm.
Tips
You can also make this a more hearty meal by browning 1 cup of sliced mushrooms with the sausage, onion, and pepper and adding it to the soup.
Also, don’t skimp on the time it takes to brown the sausage and veggies well. Getting them richly browned adds a lot of flavor to the finished soup.
If you avoid eating pork, you can substitute an equal amount of shredded chicken thighs for the ground pork.
While I don’t drain the fat from the sausage, some people prefer to do so. Whether to drain the fat or not often depends on how much fat is generated from the sausage and personal preference.
Fresh sausage means raw sausage that you need to cook. You can squeeze it out of the casing to cook like ground meat.
Dairy free
If you want to make this soup dairy-free, just use coconut cream instead of the heavy cream and skip the butter.
145 comments
Ha! That's great! Thanks for sharing!
I'm not sure that would work well due to the difference in consistency. If you don't want to use cream, you should be able to sub unsweetened almond or coconut milk.
Thank you for the clarification. We offer the alternative as it is quite common that pumpkin may only be available seasonally.
You can still add the spices to the dish. You can try not adding all of them and then taste the soup as it simmers and add more as needed.
Awesome! So glad you love it, Melissa!
Thank you for your comment. I have asked the recipe team to add this measurement.
Delicious, filling - an absolute winner!
Great! So glad you both love it!
Fresh means raw sausage, which can be squeezed out of the casing to cook like ground meat or may be sold loose on a tray. It typically has some seasoning, but not enough for a soup. You can adjust of course to your liking and taste along the way. We have added a tip about fresh sausage.
So glad you both love it!
Yes, if your sausage is in link form, remove it from the casing.
So glad you both enjoyed it!
Hi, David! It's mostly for flavor, but you can certainly add more if you'd like. Just be aware the carb count will slightly increase.
This is definitely a popular recipe! So glad you love it, too!
0.50 cup, Grape tomatoes
1 tsp, Sage, Rubbed, Dried
1 tsp, ground, Dried Thyme
1 tsp, Red Chili Flakes
8 oz cooked, Kroger Hot Italian Ground Sausage
1.75 cup, Pure Pumpkin
0.50 cup, Diced White Onions
1 medium, Red bell pepper
0.50 cup(s), Heavy Whipping Cream
1 tsp, Spices, cinnamon, ground
24 fluid ounce, Free Range Chicken Broth Low Sodium
2 clove , Garlic
1 container (16.00 oz), Natural Ground Turkey (93% Lean)
Nutrition Facts
Servings 4.0, Amount Per Serving calories 481
Total Fat 31 g 48 %, Saturated Fat 14 g 68 %, Monounsaturated Fat 0 g, Polyunsaturated Fat 0 g, Trans Fat 0 g
Cholesterol 170 mg 57 %, Sodium 737 mg 31 %, Potassium 400 mg 11 %
Total Carbohydrate 19 g 6 %, Dietary Fiber 5 g 22 %, Sugars 6 g
Protein 32g 65 %
Vitamin A 885 %, Vitamin C 73 %, Calcium 31 %, Iron 13 %
Hi, Jane! As noted in the Tips section, "Fresh sausage means raw sausage that you need to cook. You can squeeze it out of the casing to cook like ground meat."
I'm so glad you enjoy this recipe! I always have to make a double batch too!
So glad you love it, Susan!
Hi, Chandra! This recipe defaults to 4 servings, so you would divide the total amount into 4 equal servings as best as you can.