5 servings (serving size: 1 cup)

Use fresh pumpkin and fall apples to make this low-fat creamy pumpkin soup that's great for a first course or a light supper. Sprinkle with toasted croutons, if desired.

How to Make It

Step 1

Melt margarine in a Dutch oven over medium heat. Add onion; sauté 3 minutes. Add sage, curry powder, and nutmeg; cook 30 seconds. Stir in flour; cook 30 seconds. Add broth, tomato paste, and salt, stirring well with a whisk. Stir in pumpkin and apple; bring to a boil. Cover, reduce heat, and simmer 25 minutes or until pumpkin is tender, stirring occasionally. Remove from heat; cool slightly.

Step 2

Place mixture in a blender or food processor; process until smooth. Return mixture to Dutch oven; add milk. Cook until thoroughly heated. Garnish with sage sprigs, if desired.

Chef's Notes

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit

Ratings & Reviews

Capellla's Review

November 23, 2010
This soup was great!!!! As it was cooking I was nervous all of the flavors wouldn't meld, but they turned out lovely. I baked the pumpkin ahead of time, so the soup cooked much more quickly. My boyfriend loved it! I will definitely cook this again.

tulip131's Review

December 25, 2008
I made this soup for a holiday open house and left it in the crockpot to keep warm. I served it with a dallop of sour cream and crackers. It was amazing!

jarnolduf's Review

February 06, 2014
This soup is delicious! I followed the recipe with one exception: I used whipping cream instead of evaporated milk. It was creamy and very flavorful. My husband said the soup tasted like it was from a fine restaurant.

carolfitz's Review

October 07, 2013
Seriously, who peels and cubes a pumpkin? Baked the unpeeled pumpkin & apple first and added about 2tbs frozen apple juice along with the broth. Soup's easy to make, good Fall flavors & color.

skychief's Review

November 11, 2010
Excellent-Nothing but raves from the dinner guests. I substitued half and half for the evaporated skim milk, so add 160 calories for the total pot of soup . I also added a table spoon of Tabasco chipotle for just a hint of heat. I will make it again many times!!

rebeccaf's Review

November 06, 2010
We loved this recipe. It was a quick and easy weeknight meal, yet full of complex flavors. It paired well with the Black Bean Tomato Soup. I did make some adjustments: doubled the mustard/cider mixture, used Trader Joe's Light Brie (still super creamy), and substituted spinach for the arugula because neither my husband nor I am a fan of arugula. Even our 17-month-old liked the quesadillas!

Linz2001um's Review

September 30, 2010
Yummy - what a wonderful fall meal! I cooked the pumpkin (whole) in the oven first so it was easy to peel/cut. I also garnished bowls of soup with some crumbled bacon and finely chopped walnuts toasted with a bit of cinnamon. My husband will definitely have me make it again.

pmwilbourne's Review

November 23, 2009
We served this for a dinner party with crab meat served on top as a garnish. Everyone loved it and came back for seconds. It worked really well with the crab meat. We are going to make it again for Thanksgiving.

osheace's Review

November 05, 2009
I love this soup and make it every October. I agree with the other postings though. It requires more salt then the recipe calls for.

ChefTia's Review

November 02, 2009
This is a great recipe. It allows the natural sweetness of the pumpkin and apple to shine. I used pear instead of apple and it was amazing. Not too sweet, creamy and rich.