Healthy Pumpkin Soup Recipe

5.0 from 1 review

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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