Creamy Pumpkin Soup

11 Reviews
ADD YOUR REVIEW
HOWARD L. PUCKETT
Yield
5 servings (serving size: 1 cup)
October 1997
RECIPE BY Cooking Light

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.

Ingredients

  • 2 teaspoons stick margarine
  • 1 cup chopped onion
  • 3/4 teaspoon dried rubbed sage
  • 1/2 teaspoon curry powder
  • 1/4 teaspoon ground nutmeg
  • 3 tablespoons all-purpose flour
  • 3 (10 1/2-ounce) cans low-salt chicken broth
  • 1 tablespoon tomato paste
  • 1/4 teaspoon salt
  • 3 cups cubed peeled fresh pumpkin (1 pound)
  • 1 cup chopped peeled McIntosh or other sweet cooking apple
  • 1/2 cup evaporated skim milk
  • Sage sprigs (optional)

Nutritional Information

  • Calories 122
  • Caloriesfromfat 23%
  • Fat 3.1g
  • Satfat 0.8g
  • Monofat 1.2g
  • Polyfat 0.7g
  • Protein 5.5g
  • Carbohydrate 19.9g
  • Fiber 2.3g
  • Cholesterol 1mg
  • Iron 2mg
  • Sodium 228mg
  • Calcium 102mg

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 www.choosemyplate.gov.

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Ratings & Reviews

Capellla's Review

Linz2001um
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

ChefTia
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

actualbill
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

Capellla
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

Patti
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

carolfitz
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

pmwilbourne
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

osheace
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

tulip131
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

skychief
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.