Even without added cream, pumpkin soup takes on a velvety texture after it's simmered and pureed. Make sure all the ingredients are very tender so they'll blend together smoothly. We start with a base recipe, then tweak it to create 2 more soups, each with a different flavor makeup. Simple toppings like salty-sweet pepitas or chorizo make them a little more special. For a fun, no-fuss garnish, top any of the soups with 2 tablespoons popped popcorn. Sprinkle with freshly ground black pepper, if desired.
1 large Granny Smith apple, cut into 1/2-in. cubes
1/4 teaspoon ground cinnamon
1/2 teaspoon salt, divided
3 cups unsalted vegetable stock (such as Swanson)
2 tablespoons raw hulled pumpkin seeds (pepitas)
2 teaspoons sugar
1/4 cup apple cider
Est. added sugars 1g
How to Make It
Heat oil in a large saucepan over medium heat; swirl to coat. Add onion; cook 5 minutes, stirring occasionally. Add garlic; cook 2 minutes. Add pumpkin, apples, cinnamon, and 1/4 teaspoon salt; cook 5 minutes, stirring often. Add stock; bring to a boil. Reduce heat to medium-low; simmer 25 minutes or until pumpkin and apples are tender.
While soup cooks, combine pepitas, sugar, and remaining 1/4 teaspoon salt in a medium nonstick skillet over medium heat. Cook 7 minutes or until sugar melts and pepitas are toasted, stirring often. Transfer to a plate; cool completely, breaking up any clumps.
Place half of pumpkin mixture in a blender, remove center piece of blender lid (to allow steam to escape). Secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters); blend until smooth. Place soup in a bowl. Repeat procedure with remaining pumpkin mixture. Pour in apple cider, and reheat in pan if needed. Divide soup evenly among 8 bowls; sprinkle evenly with pepitas.
Thai Coconut-Pumpkin Soup: Add 1 tablespoon plus 1 teaspoon red curry paste in step Omit cinnamon; instead add 1/2 teaspoon ground ginger with the pumpkin and apples in step Omit apple cider; instead add 3/4 cup light coconut milk and 1 tablespoon lime juice. Omit pepitas, sugar, and salt in step 2; instead sprinkle evenly with 2 tablespoons cilantro before serving. Serve with lime wedges. Serves 8 (serving size: about 3/4 cup) CALORIES 147; FAT 3g (sat 6g, mono 5g, poly 4g); PROTEIN 4g; CARB 23g; FIBER 2g; SUGAR 5g (est. added sugars 0g); CHOL 0mg; IRON 1mg; SODIUM 253mg; CALC 24mg
Chipotle-Spiced Pumpkin Soup: Increase cinnamon to 1/2 teaspoon. Add 1 finely chopped seeded chipotle chile canned in adobo sauce to apples and pumpkin in step Omit apple cider; instead add 1/4 cup water. Omit pepitas, sugar, and salt in step 2; instead garnish with 1 ounce thinly sliced and slivered Spanish chorizo, cooked in a small skillet over medium-low heat until crisp. Serves 8 (serving size: about 3/4 cup) CALORIES 147; FAT 5g (sat 8g, mono 9g, poly 5g); PROTEIN 4g; CARB 23g; FIBER 3g; Sugars 6g (est. added sugars 0g); CHOL 0mg; IRON 1mg; SODIUM 225mg; CALC 27mg
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