Low-Carb Pumpkin Soup with Chorizo Crumb

Low-Carb Pumpkin Soup with Chorizo CrumbPin recipeFollow us 50.8k

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.

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Nutritional values (per serving, 1 ½ cups/ 360 ml)

9.1 grams 1.4 grams 12.7 grams 18.9 grams 11.4 grams 254 calories
Total Carbs10.4grams
Net Carbs9.1grams
of which Saturated11.4grams
Magnesium41mg (10% RDA)
Potassium974mg (49% EMR)

Macronutrient ratio: Calories from carbs (14%), protein (20%), fat (66%)

Ingredients (makes 4 servings)

Optional topping:
  • yoghurt or creme fraiche
  • sesame seeds
  • sprinkling of fresh watercress, or herbs of choice


  1. Place the stock in a pan on a medium heat and simmer for 10 minutes until the stock reduces in volume to about half. Concentrating the stock in this way makes the soup super tasty.
  2. Preheat the oven to 175 C/ 350 F (fan assisted). 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 (½ inch) thick. Bake for 20 -25 mins and then set aside. Low-Carb Pumpkin Soup with Chorizo Crumb
  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. Low-Carb Pumpkin Soup with Chorizo Crumb
  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. Low-Carb Pumpkin Soup with Chorizo Crumb

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By Jo Harding
Creator of PaleoCrust.com

Food is one of life’s most powerful medicines. I’m a true testament that once you find the right approach for you, you can overcome poor health through the healing power of food. My food approach is all about awakening a carefree, happier, healthier you whilst reducing inflammation and toxins in the body.

I believe the secret to radiant health starts and ends with a healthy gut so my recipes are all grain, gluten and refined sugar free. Most are also dairy-free. I love wholesome, natural food. Heaps of vegetables, healthy fats, eggs, nuts, organic meat, fish and some low GI fruits as a treat.

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