Pumpkin Soup

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This belly-warming pumpkin soup will make your heart swoon.

Pumpkin does more than give dishes a seasonal twist. The super squash is turning into a household staple, and the list of pumpkin possibilities only continues to grow. This belly-warming Pumpkin Soup will make your heart – and taste buds – swoon.

Our recipe calls for two cups of pumpkin puree, an ingredient worth bragging about. Pumpkin puree contains a boatload of nutrients like carotenoids, a powerful antioxidant, as well as vitamin A and fiber. Clean ingredients like chopped apples, onions, and garlic blend beautifully with the pumpkin to generate golden creaminess. Pumpkin pie spice adds a hint of holiday flair, while curry powder offers a savory kick. Top a bowl of this clean eating pumpkin soup with Greek yogurt and chopped pecans for a decadent finish!

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Pumpkin Soup

By using this favorite seasonal ingredient in a soup, you get a warm, nutritious, and delicious meal for a cold night.
Prep Time 5 minutes
Cook Time 30 minutes
Total Time 35 minutes
Yield 4 people
Serving Size 1.5 cups
Course Dinner, Lunch, Soup
Cuisine Universal
Author SkinnyMs.


  • 2 cups 100% pumpkin puree canned or homemade
  • 2 1/2 to 3 cups vegetable broth or chicken broth, low-sodium
  • 3/4 teaspoon pumpkin pie spice
  • 1/2 teaspoon yellow curry powder
  • 1 tablespoon olive oil
  • 1/4 cup honey
  • 1 apple of any variety peeled, cored, and chopped
  • 1/4 cup onions chopped
  • 1 garlic clove minced
  • 1/2 teaspoon salt
  • 1/4 cup hazelnuts or pecans, finely chopped
  • 1/2 cup sour cream or Greek yogurt, non-fat or light


  • Heat one tablespoon olive oil in skillet over medium heat. Add onions and apple pieces. Cook for about 5 minutes, until onions are softened and translucent. Add minced garlic and cook for an additional 30 seconds, until it is golden and fragrant.
  • Stir in vegetable broth, pumpkin puree, pumpkin pie spice, honey, salt, and curry powder. Allow to cook for 20 minutes over medium-low heat until barely simmering. Add additional stock or water if a thinner consistency is desired.
  • Puree in batches in a blender, filling halfway each time, or use an immersion (hand) blender to puree the soup directly in the pot. Top with sour cream or Greek yogurt and chopped nuts, if desired.
  • Enjoy!

Nutrition Information

Serving: 1.5cups | Calories: 251kcal | Carbohydrates: 38g | Protein: 4g | Fat: 11g | Saturated Fat: 3g | Cholesterol: 10mg | Sodium: 347mg | Fiber: 6g | Sugar: 27g |
SmartPoints (Freestyle): 11
Keywords Gluten-Free, Holiday, Vegetarian

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