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Pumpkin Soup Recipe

Prepare yourself for fall with this healthy pumpkin soup recipe. A wonderful, comforting soup to warm you as the days get chillier. It is so simple and will only take about 45 minutes to make. Plus it would be perfect for Thanksgiving this year!
  • cook TIME 45 mins
  • prep TIME 15 mins
  • total TIME 1 hr
Course: Dinner, Lunch, SoupCuisine: American
Keyword: Healthy Pumpkin Soup, Healthy Pumpkin Soup Recipe, Pumpkin Recipe, Pumpkin Soup Recipe
Servings: 4 servings
Calories: 238 kcal

Ingredients (11)

  • 1 lb pumpkin 16 oz
  • 1 tbsp olive oil divided
  • 4 oz onion chopped
  • 2 cups unsalted chicken broth
  • 1 tsp fresh parsley leaves
  • 2 tsp garlic chopped, divided
  • 1/4 tsp ground pepper
  • 1/4 tsp salt
  • 1/4 cup heavy cream
  • 1/2 tbsp unsalted butter
  • 8 oz sprouted wheat bread

INSTRUCTIONS

1

Preheat the oven to 425°F.

preheat the oven by healthykitchen101
2

Cut the pumpkin into 1-inch cubes. In a small bowl, rub 1/2 tbsp olive oil and 1 tsp chopped garlic over the flesh of 1 lb pumpkin (16 oz).

step 2 how to cook pumpkin soup
3

Place pumpkin on the baking sheet. Roast for around 20 minutes or longer, until the flesh is easily pierced through with a fork.

step 3 how to cook pumpkin soup
4

In a deep skillet or pot, heat 1/2 tbsp olive oil over medium heat. Add 4 oz onion and pumpkin. Cook for 3-4 minutes or until golden brown, stirring occasionally.

step 4 how to cook pumpkin soup
5

Add 2 cup chicken broth and bring to a boil. Turn the heat down to medium and simmer for about 5 minutes.

step 5 how to cook pumpkin soup
6

Heat 1/2 tbsp butter in a small pan over medium heat. Then add 1 tsp garlic and 1 tsp parsley to the pan and sear until the garlic is cooked through.

step 6 how to cook pumpkin soup
7

Spread each side of the bread with the butter mixture.

step 7 how to cook pumpkin soup
8

Place bread on a baking sheet and toast at 425°F for about 10 minutes or until bread is crisp.

step 8 how to cook pumpkin soup
9

Transfer the mixture to a blender and blend until smooth (or use an immersion blender). Stir in 1/4 cup cream and season with 1/4 tsp salt and 1/4 tsp pepper.

step 9 how to cook pumpkin soup
10

Ladle into a bowl or deep dish. Garnish with parsley and serve with garlic bread.

step 10 how to cook pumpkin soup

Nutrition

Serving: 1 serving | Calories: 238 kcal | Fat 11 g | Saturated Fat 5 g | Trans Fat 0 g | Polyunsaturated Fat 0 g | Monounsaturated Fat 0 g | Cholesterol 24 mg | Sodium 294 mg | Potassium 473 mg | Carbohydrate 23 g | Fiber 6 g | Sugar 4 g | Protein 9 g | Vitamin A 9916 IU | Vitamin C 13 mg | Calcium 45 mg | Iron 1 mg
Note:
  • Be extra careful when handling hot soup or you'll risk getting burnt. If you have an immersion blender, use it as it can be safer when blending the hot soup. If you don't, here are some safety tips when blending hot food in a blender:
  • Do not close the lid tightly, but leave a small gap for the steam to escape.
  • Only fill the jug of the blender half-way full or less because when you blend, the steam from the hot soup will push the lid open, which may cause the soup to splash out.
  • Face the spout away from you: in case the soup splashes out, it won't hit you.
  • Place a kitchen cloth over the lid to help hold the lid still while blending.