This easy Paleo pumpkin soup with sausage and kale is delicious. The pumpkin adds a sweet creaminess that balances the spicy sausage. Hearty, healthy and filling, low carb soup with only 6.6g net carbs and 216 calories.
Check out this low carb version of creamy keto pumpkin soup!
I am a big soup fan. In the fall and winter, nothing fills me up more than a big, bowl of hearty soup and this easy Paleo pumpkin soup recipe fits the bill perfectly. It’s a hearty zuppa toscana soup of the likes you can get at Olive Garden with a pumpkin twist.
I love it because it’s easy to make and tastes delicious. But with only 6.6g net carbs and 216 calories it is a healthy soup too so you can feel good about eating it.
Let’s make some Easy Paleo
Pumpkin Soup!
This is a fairly simple soup recipe. Start to finish it should only take about 20 minutes. First thing you want to do is brown your sausage with a little oil. Make sure to break up the sausage into bite size pieces.
Next add your mushrooms, onions and peppers and sauté for a few minutes.
Then put in the rest of your ingredients in the pot and simmer for awhile. A note about the kale. You want to use baby kale if you can because it will cook very quickly and have low carbs too.
However if you end up using the rougher curly kale, cut it up into small pieces so it cooks quickly. Simmer for about 5-10 minutes until the kale is cooked and wilted.
This Paleo pumpkin soup is healthy and filling so you can eat it for a meal if you want or maybe add a nice salad.
The pumpkin puree adds a little bit of a creamy finish and also some sweetness which goes nice with the spicy sausage. This to me is the perfect fall soup IMO!
Recipe Tips and Notes
- While I used red peppers, mushrooms and kale in my soup you could substitute veggies of your choice such as spinach, zucchini, carrots, potatoes, etc.
- Also you can use different sausages if you like such as hot Italian sausage or a flavored sausage.
- Try to use baby kale leaves if you can because they are more tender and wilt easily in the soup. If you have to use the curly kind, make sure to chop it up into small pieces. You might have to cook the soup a bit more to get the kale cooked.
- This pumpkin soup was filling for me and would be great for a lighter meal, maybe with a salad.
- Check out my sister Patti’s chipotle pumpkin soup recipe. It’s yummy too!
The nutritional information for 1 serving is:
216 cals / 14.7g fat / 9.6g carbs / 3.g fiber / 12.2g protein = 6.6g net carbs
Easy Paleo Pumpkin Soup with Sausage and Kale
This easy Paleo pumpkin soup is so tasty. The pumpkin adds a sweet creaminess that balances the spicy sausage. Hearty and filling, low carb soup!
Ingredients
- 5 links of sweet Italian sausage, casings removed
- 1 tablespoon olive oil
- 1 can pure pumpkin (15 oz)
- 4 cups chicken broth
- 1 teaspoon Better than Bouillon
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- 1 cup red pepper, chopped
- 1/2 cup onion chopped
- 2 cloves garlic, crushed
- 5 mushrooms sliced
- 2 cups baby kale loosely packed
Instructions
- As your brown your sausage in a soup pan, break it up into bite sized pieces.
- Add oil, onions, mushrooms and peppers to the pan.
- Saute until onions are translucent. Add garlic, salt and pepper and sauté for 1 minute.
- Add broth, bouillon, pumpkin and kale and simmer for 5 minutes. If you use baby kale leaves it will cook quickly. If you use rougher curly kale make sure to chop it into small pieces.
Notes
The nutritional information for 1 serving is:
216 cals / 14.7g fat / 9.6g carbs / 3g fiber / 12.2g protein = 6.6g net carbs
Nutrition Information:
Yield: 8 Serving Size: 1Amount Per Serving: Calories: 216Unsaturated Fat: 0g
Debbie
I made your Pumpkin Soup with Sausage and Kale today, and it is better than I thought it was going to be! Such a wonderful blend of flavors.
Michelle @ A Dish of Daily Life
I’m definitely on a soup kick right now! This looks delicious! Thanks for sharing it with us at Foodie Fridays…pinning and spreading some other foodie love around for you! I hope you’ll be joining us again tonight!
Taylor @ Food Faith Fitness
This looks like my kind of comfort food! Thanks for linking up with Show Stopper Saturday!
Andrea B (@goodgirlgonered)
This looks amazing. I’m all about creamy soups and pumpkin and kale? Winner!
Lou Lou Girls
This looks so perfect! I wish I could take a bite right now! Pinned and tweeted. Thank you for being a part of our party. I hope to see you on Monday at 7 pm. It wouldn’t be a party without you!
Happy Sunday! Lou Lou Girls
Natasha in Oz
That looks and sounds soooo delicious! I am pinning this now and will be trying it as soon as winter arrives Down Under! Thanks for sharing your recipe at the Say G’day link up.
Best wishes,
Natasha in Oz
Joanne T Ferguson
G’day Thx for sharing at our #SayGdayParty Looks YUM! New FB liker!
Cheers! Joanne @ What’s On The List
Michelle @ Giraffes Can Bake
This soup looks so yummy and perfect for the cold weather. I love sausage and kale together
Jess
This sounds so delicious! I’ve pinned it!
Thanks for joining the Link Up this week!
Catherine Holt
Oh, it definitely does look hearyty. Whilst we are heading into Summer here, it never stops me from eating soup. I just love it at any time of the year. ….especially when it involves pumpkin!!
Thanks for linking up to Marvelous Monday on Smart Party Planning.
Joy @ Joy Love Food
Sounds delicious! I love pumpkin in savory dishes, pinning! Visiting from Say G’Day Saturday 🙂
Jennifer Roe
I can’t wait to try this!
wildviolets@comcast.net
Thanks Jennifer! I hope you like it.