Servings: 4
Prep Time: 10 min
Cook Time: 20 min

Ingredients:

➜ 2 cups canned pumpkin puree (unsweetened)
➜ 1 tbsp olive oil or avocado oil
➜ 1 yellow onion, chopped
➜ 2 cloves garlic, minced
➜ 2 cups low-sodium vegetable broth
➜ 1 cup unsweetened almond milk (or light coconut milk for creamier flavor)
➜ ½ tsp sea salt
➜ ¼ tsp black pepper
➜ ¼ tsp nutmeg
➜ ¼ tsp cinnamon
➜ Optional toppings: roasted pumpkin seeds, Greek yogurt drizzle, fresh herbs

Instructions:

➜ In a pot, heat oil over medium heat. Add onion and garlic; sauté until translucent.
➜ Stir in pumpkin puree, broth, almond milk, and spices.
➜ Simmer for 10–15 minutes, stirring occasionally.
➜ Blend until smooth using an immersion or regular blender.
➜ Adjust seasonings and serve warm with toppings of choice.

Calories & Macros (per serving)

Calories: 165
Protein: 4g
Carbohydrates: 20g
Fat: 8g
Fiber: 4g

Mini Wellness Boosts

Workout Idea: 10-minute “Autumn Energizer”

➜ 1-min jump rope or jumping jacks
➜ 10 squats
➜ 10 push-ups
➜ 20 walking lunges
➜ 1-min plank
(Repeat 3 rounds — perfect before your soup warms up!)

Hydration Hack: Add Pure Inventions’ Cranberry Elderberry drops to sparkling water for an antioxidant boost.

Mindful Moment: As the soup simmers, take 3 deep breaths — inhale gratitude, exhale stress.