Healthy Pumpkin Soup: You Can’t Miss

October 11, 2022   7 Comments

This healthy pumpkin soup recipe is for those of you still getting into the fall spirit. Have you seen the pumpkins everywhere?

Healthy Pumpkin Soup: You Can’t Miss

Every house on my block has one sitting on the stoop. These pumpkins, - carving, decorative pumpkins - are sitting outside in front of garden centers and grocery stores. I bought mine at Trader Joe’s.

For those of you who don’t know - this is not the one you use for making pumpkin pie or pumpkin soup. The big carving pumpkins don’t taste very good as they are more water than pumpkin. What you want to buy is a small pumpkin called a “sugar pumpkin”.

I found this adorable 4 pound pumpkin next to the acorn and butternut squashes inside my grocery store. They range from 2-4 pounds and mine cost a whopping $2.50 (sale price).

Once you buy this baby, you are on your way!

Cut up your pumpkin and don’t forget to roast the pumpkin seeds.

The only glitch with this recipe is that you need to peel the pumpkin which is a bit tricky. I cut it up and then use a big knife to cut off the peel. Yes, I lose some edible pumpkin this way - but I find it faster than peeling.

For those who don’t want to peel - check out my roasted sugar pumpkin recipe.

You can also microwave the pumpkin for about 15 minutes on high and the peel will fall right off. I am not sure which takes longer - you do get a work-out if you cut it off with a knife as an added bonus.

But, don’t be afraid of the peel and the work because it is worth it! This soup is divine and so good for you.

Have you made healthy pumpkin soup? What did you put in it?

Healthy Pumpkin Soup Recipe

1.8 from 25 reviews

Makes 10 cups
Prep time: 15 min
Cook time: 30 min

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4 pounds sugar pumpkin (one large or two small pumpkins)
1 tablespoon extra-virgin olive oil
1 large onion, chopped
4 cloves garlic, peeled and minced
4 cups low sodium chicken or vegetable broth
1 cup half and half
salt and pepper to taste


Half the pumpkin and scrape out the seeds and strings. Cut into quarters and slice off skin then cut the pumpkin into chunks.

Heat a soup pot or dutch oven to medium high and add olive oil, onion, and garlic and saute until onion is translucent (about five minutes). Add broth and pumpkin to the pot and season with salt and pepper. Bring the pot up to a boil and then reduce it to a simmer. Simmer for 30 minutes or until the pumpkin is easily pierced with a fork. Puree either in a blender or with a hand-held immersion blender. Add half and half and adjust seasonings. Serve hot with pepitas, pumpkin seeds, croutons, or anything crunchy.

This soup stores well in the freezer before you add the half and half.

Nutrition Facts

One 1 cup: 91 calories, 4.9 g fat, 2.1 g saturated fat, 9.2 g carbohydrates, 2.2 g sugar, 3.8 g protein, 0.8 g fiber, 300 mg sodium, 2 Green, 2 Blue, 2 Purple WW SmartPts

Points values are calculated by Snack Girl and are provided for information only. See all Snack Girl Recipes

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Can you use canned pumpkin puree? If so,How Much?

I really enjoy pumpkin anything this time of year - sweet or savory! I will try this. Thanks for the 411 about pumpkins. I am a city person and would not have known the distinction. Will do the microwave version for knife safety. Also grateful because I haven't been able to find canned pumpkin puree anywhere - seems like either there's been a run on it due to an increase in baking or it just hasn't been replenished.

My question is the same as Tonya’s-how much canned pumpkin would substitute?

@Tonja and @Nancy - I would make this with 2 - 16 ounce cans of pumpkin puree. The recipe will be the same except for no blender step. I do think it will be around the same consistency.

Excellent question! Thank you!!!

Yes, recipes like this are the reason canned pumpkin exists! Will definitely try it (perhaps with coconut milk instead of the half&half, sounds like a good flavor combo).

To utilize pumpkin as a weight loss food, you will need to substitute it for a food in your diet that is higher in calories. Take for instance, if you are having a high-protein salad for dinner as a part of your weight loss regime, you can replace it with a healthy pumpkin soup. Not only is this vegetabe low in calories but it is also high on fibre. Roast some cumin seeds and then crush them. Take a spoon of olive oil and saute three pieces of garlic in it. Take a cup of pumpkin puree and add it to the sauteed garlic. Add a pnch of freshly grated ginger to it and add half a cup of water to the mixture. Add salt and let it boil for a while. Add a pinch of black pepper and savour the delicious soup.

I want to make this delicious pumpkin soup with the canned pumpkin and served with freshly shredded carrot and fresh parsley on top! Oh! And a few croutons!

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