Pumpkin Soup

Serves: 6

Nutrition Information Per Serving:

calories total fat sat fat protein fiber sodium (mg) carbs ww pts
104 5 1 5 4 164 14 2

2 tablespoons olive oil
2 medium onions, sliced
2 medium carrots, cut into 1/4-inch-thick slices
1 tablespoon finely chopped peeled fresh ginger root
3 cups water
1-3/4 cups nonfat chicken broth
2 cups canned pumpkin
Pinch nutmeg
1/2 cup light sour cream

Heat olive oil in a stockpot over medium heat until hot, but not smoking. Add onions, carrots, and ginger; cook until golden, stirring constantly. Stir in the water, chicken broth, pumpkin, and nutmeg. Reduce heat and simmer for about 5 minutes, stirring occasionally. Remove from heat.

Puree soup in a blender, carefully working with small batches at a time. Do not fill blender more than half way each time. Pour pureed soup into a soup tureen or back into stock pot. Season with salt and pepper if desired. Serve each bowl of soup with a dollop of sour cream, and sprinkle with additional nutmeg to garnish.


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  • Anonymous

    Very Good! But I substituted Skim milk for the water to make it a little thicker!

  • Anonymous

    since I am a vegetarian, I didnt add chicken broth and replaced canned pumpkin with the fresh one…..the soup tasted great…..but I just hope the fresh pumpkin does not increase the calorie intake…..

  • Anonymous

    It was very good. But the the pumpkin made it sloppy and clumpy. It was like taking a spoon, grabbing some inside of a pumpkin with the spoon and then eating it. I must have done something wrong!

  • Amber

    It was horrible! I tasted the iners of a pumpkin! If you are smart don”rt try this recipe!

  • Clare

    I tried this but it came out tasting like onion soup. What did i do wrong?? (assumably it was the type of onion i used? i wasnt sure what type constituted as ‘medium’ as size is quite relative)

  • Josephine

    This recipe sounds great, and easy to make. For the vegans among us, I’d suggest substituting vegetable broth instead of the chicken. Also, I would think that fresh pumpkin would have the same, or less, calories as the canned pumpkin. Clare, next time use smaller onions, and make sure they’re the yellow onions, as that’s what is usually called for in a recipe like this. If you put this through a blender, it shouldn’t be “sloppy and clumpy”, nor should it taste like “the inners of a pumpkin”. When I make this the first time, I’ll try to follow the recipe as is, then I’ll make it again with modifications (like adding curry paste, or coconut milk instead of the cream, and add more ginger and nutmeg). This sounds like an excellent basic soup recipe, I’m sure I’ll love it.

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  • AB

    This soup was fantastic, making it again this again today! With fresh pumpkin, only this time I will omit the pepper. I put the onions in the blender with the pumpkin and it was all so good!