Pumpkin Soup

Serving size: 4 servings


  • 3/4 cup water, divided
  • 1 small onion, chopped
  • 1 can (15 ounces) pumpkin puree (to make at home, roast pumpkin and puree)
  • 2 cups unsalted vegetable broth
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon ground nutmeg
  • 1 cup fat-free milk or unsweetened dairy-free milk
  • 1/8 teaspoon black pepper
  • 1 green onion top, chopped


  1. In a large saucepan, heat 1/4 cup water over medium heat. Add onion, cook until tender for about 3 minutes, but do not let the onion dry out.
  2. Add remaining water, pumpkin, broth, cinnamon and nutmeg. Bring to a boil and then reduce heat and simmer for 5 minutes. After the 5 minutes, stir in the milk and cook until hot, but do not boil.
  3. Ladle soup into bowls and garnish with black pepper and green onion top if desired. Serve immediately.

Nutrition per serving: 75 calories, 15 g carbohydrates, 1 mg cholesterol, 1 g fat, 4 g fiber, 5 g protein, 96 mg sodium, 8 g sugar.

Recipe from: mayoclinic.org

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