If you're seeking easy and comforting keto soup recipes, this creamy keto pumpkin and sausage chowder is a must-try. Pumpkin isn't just for desserts; it's also fantastic in savory recipes, especially fall soups! This recipe combines the subtle flavors of pumpkin with the richness of sausage and a touch of spice, all while keeping it low-carb.
Why This Recipe Works
This soup is a delightful blend of flavors and textures, perfect for a cozy fall evening. The mascarpone cheese adds creaminess without overpowering the delicate pumpkin flavor. The pork breakfast sausage complements the sage notes beautifully, creating a harmonious and satisfying dish.
Ingredients and Substitutions
Here's a breakdown of the key ingredients and potential substitutions:
- Pumpkin Puree: Use pure pumpkin puree, not pumpkin pie filling, which contains added sugar.
- Sausage: Pork breakfast sausage is recommended, but you can substitute Italian hot or sweet sausage for a different flavor profile. For a different twist, consider hot Italian sausage links, removing the casings and cooking crumbled.
- Mascarpone Cheese: Mascarpone cheese adds a unique creaminess, but if needed, you can use cream cheese. However, be aware that cream cheese will add a slight tang to the soup.
- Chicken Broth: Use chicken broth or bone broth as the base of the soup.
- Vegetables: The recipe calls for onion, garlic, and cauliflower. Feel free to add other vegetables like mushrooms, red pepper, kale, or spinach.
- Spices: Sage is the primary spice, complementing the sausage and pumpkin. Nutmeg, salt, and pepper are also added to enhance the flavor. Consider adding a pinch of red pepper flakes or cayenne pepper for heat.
Step-by-Step Instructions
Here's how to make this delicious keto pumpkin sausage soup:
- Brown the Sausage: In a large pot, brown the sausage along with the onion, mushrooms, and garlic. Drain off any excess fat.
- Add the Base: Add the chicken broth, pumpkin puree, water, sherry, salt, nutmeg, pepper, garlic, onion, and cauliflower.
- Incorporate the Cheese and Sage: Add the mascarpone cheese and sage to the pot.
- Simmer: Cook over medium-low heat, stirring occasionally, for about five minutes, or until the cheese has melted into the broth and the soup is creamy and smooth.
Variations and Customizations
This recipe is incredibly forgiving and allows for numerous adjustments to suit your preferences:
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- Spice Level: Adjust the amount of red pepper flakes or cayenne pepper to control the heat.
- Vegetables: Add or substitute vegetables based on your liking. Kale, spinach, mushrooms, and red peppers are all great additions.
- Creaminess: For an even richer soup, add a splash of heavy cream or coconut milk.
- Sausage: Experiment with different types of sausage, such as Italian sausage or chorizo, to alter the flavor profile.
- Herbs and Spices: Add other herbs and spices like cinnamon, curry powder, or Italian seasoning to customize the taste.
Serving Suggestions
This soup is delicious on its own, but here are some serving suggestions to elevate the experience:
- Garnish: Top with cooked bacon, roasted pumpkin seeds, a dollop of sour cream or Greek yogurt, or a sprinkle of fresh herbs.
- Presentation: Serve in hollowed-out mini pumpkins for a festive and unique presentation.
- Sides: Pair with a side salad or keto-friendly bread for a complete meal.
Tips and Tricks
- Prep Ahead: Cook the sausage, onion, garlic, and mushrooms the night before to save time.
- Cauliflower Cream: For a creamier soup and to cut down on the fat, consider using a cauliflower puree instead of heavy cream. Steam or microwave cauliflower until tender, then blend with water and butter until smooth.
- Better than Bouillon: Using Better than Bouillon soup bases can add a lot of flavor. If you don’t have any, you can substitute with chicken bouillon or chicken stock.
- Don't Overcook: Be careful not to overcook the soup, as the pumpkin can become mushy.
- Adjust Seasoning: Taste and adjust the seasoning as needed. The soup may require more salt, pepper, or other spices depending on your preferences.
Health Benefits
This keto pumpkin sausage soup is not only delicious but also offers several health benefits:
- Low-Carb: It's a great option for those following a ketogenic diet.
- Nutrient-Rich: Pumpkin is packed with vitamins, minerals, and antioxidants.
- High in Fiber: Pumpkin and vegetables contribute to a high fiber content, promoting digestive health.
- Filling: The combination of protein, fat, and fiber makes this soup very satisfying.
A Note on Pumpkin Flavor
Some people are hesitant to use pumpkin in savory dishes, but this recipe isn't overly pumpkin-y. The pumpkin adds a subtle sweetness and creaminess without being overpowering. If you're still unsure, start with a smaller amount of pumpkin and adjust to your liking.
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