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–+ servings
bowl of pumpkin sausage soup with kale, red bell peppers, mushrooms and celery

PUMPKIN SOUP WITH SAUSAGE

This Pumpkin Soup with Sausage screams Fall and is loaded with delicious flavours. It's packed full of veggies, super easy to make and just so happens to be Low Carb and Keto friendly to boot.
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings 6 Servings

Ingredients

  • 1 pound Italian Sausage*
  • 1 796 ml can Pure Pumpkin Purée (NOT pumpkin pie filling)
  • 8 oz. White Mushrooms sliced
  • 5 cups Kale chopped
  • 4 cups Chicken Broth
  • 3 Cloves Garlic minced
  • 1 ¼ cup Celery chopped into bite size pieces
  • 1 Red Bell Pepper chopped into bite size pieces
  • 1 White Onion diced
  • 1 cup Heavy Cream
  • 1 tbsp Italian Seasoning*
  • 1 tbsp Extra Virgin Olive Oil
  • ½ tbsp Salt
  • ½ tsp Pepper

Instructions

  • Remove the sausage from the casings by pushing it out with your fingers/hands. Once you remove the first half, use a clean paper towel to help you grip the casing and push the rest of the meat out.

    hands taking sausage out of their casing over a plate with the rest of them
  • In a large stock pot, heat the olive oil over medium heat. Add the mushrooms, garlic, celery, bell pepper and onion. Cook until the mushrooms and onions are soft, about 5 minutes, stirring frequently.
    sliced mushrooms and other veggies in a pot
  • Add the sausage and use the back of a spoon or spatula to break it up into smaller pieces.
    veggies and sausage cooking in a pot
  • Cook, stirring frequently, until browned and no pink parts remain.
    mushrooms, red bell pepper, onions, celery and sausage cooking in a pot
  • Add the Italian seasoning, salt and pepper and stir to coat. Then add the pumpkin purée and stir until all of the ingredients are well combined.
    chopped veggies and seasonings in a pot
  • Cook for a minute or two or until the pumpkin is heated through.
    pumpkin puree and veggies in a pot
  • Add the chicken broth and bring it to a boil. Reduce the heat to medium low and simmer, uncovered, for 5-20 minutes depending on how crisp/crunchy you like your veggies* (see notes)
    dark orange coloured soup in a pot
  • Stir in the kale and cream and cook until wilted, an additional minute or two. Taste and adjust for seasonings.
    creamy orange coloured soup with veggies in a pot
  • Portion into bowls and serve immediately.
    bowl of pumpkin soup with sausage and veggies

Notes

You can use mild, medium, or hot Italian sausage for this recipe.
I personally find the crunch from the veggies pleasant in this soup so I tend to simmer it for about 10 minutes or so. However, if you like softer veggies simmer it closer to the 20 minute mark.

Nutrition

Serving: 1Serving | Calories: 458kcal | Carbohydrates: 9g | Protein: 15g | Fat: 41g | Saturated Fat: 18g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 16g | Cholesterol: 105mg | Sodium: 1949mg | Potassium: 543mg | Fiber: 2g | Sugar: 4g | Vitamin A: 3091IU | Vitamin C: 47mg | Calcium: 122mg | Iron: 2mg
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