20 Minute Pumpkin Soup

October 20, 2013

in Recipes, Soups & Stews

Pumpkin Soup

When you’re a pumpkin addict like me, you’ll find that you always have extra pumpkin hanging out in the fridge. Especially after you open one of those huge cans. This is a delicious way to use pumpkin (leftover or not), and its a warm and comforting way to get your fix.  I haven’t had a lot of pumpkin soup in my life, so I’m not sure what other recipes taste like. But I love the extra sweetness that this has, and with the little bit of Parmesan cheese I put on top, it was the ultimate sweet/salty combo.

Pumpkin Soup_2

20 Minute Pumpkin Soup
Prep time
Cook time
Total time
Recipe type: Side
Yield: 6 servings
  • 2 tsp butter
  • 1 cup onion, chopped
  • 2 cups canned pumpkin
  • 1 tsp sage (dried)
  • ½ tsp curry powder
  • ¼ tsp nutmeg
  • 4 cups chicken stock (no-salt added)
  • ½ tsp salt (if you use no-salt stock - omit if you use a stock with sodium)
  • ½ tsp pepper
  • 2 cups peeled, chopped Mac apples (or apple of choice)
  • ½ cup light coconut milk (or milk of choice)
  • 2-3 packets stevia
  • Garnish: Parmesan cheese, fresh grated (optional)
  1. In a large soup pot, melt butter, and add chopped onion and apple.  Cook until soft.
  2. Stir in pumpkin and spices (sage, curry, nutmeg and salt if needed).
  3. Add in chicken stock and pepper.  Simmer together for about 10 minutes.
  4. When done, use an immersion blender to puree the soup, or blend in batches in your blender.
  5. Return to pot and stir in coconut milk and stevia. Taste and adjust seasonings to your preference.
Serving size: 1 cup Calories: 91 Fat: 2.8 g Carbs: 15 g Sugar: 8 g Sodium: 264 mg Fiber: 4 g Protein: 2 g

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I'm Kristine Fretwell, busy mom of 2 little girls, author, blogger, and former pro fitness competitor. I love almost any kind of cookie, anything coconut or pumpkin flavored, and Thai food. A perfect day for me is enjoying my family, getting to the gym, and whipping up a new healthy recipe. I've got a collection of over 300 healthy recipes, and other tidbits like fitness and health tips. My recipes have been featured on websites such as Huffington Post, Savvy Mom, Shape and Skinny Scoop.
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