Go Back
+ servings

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!
Prep Time15 mins
Cook Time45 mins
Total Time1 hr
Course: Dinner, Lunch, Soup
Cuisine: American
Keyword: Healthy Pumpkin Soup, Healthy Pumpkin Soup Recipe, Pumpkin Recipe, Pumpkin Soup Recipe
Servings: 4 servings
Calories: 238kcal
Author: Luna Regina

Ingredients

  • 1 lb pumpkin
  • 1 tbsp olive oil
  • 4 oz onion chopped
  • 2 cups unsalted chicken broth
  • 1 tsp fresh parsley leaves
  • 2 tsp garlic chopped
  • 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

  • Preheat the oven to 425°F.
    preheat the oven
  • Cut the pumpkin into 1-inch cubes. In a small bowl, rub ½ tablespoon of olive oil and 1 teaspoon of chopped garlic over the flesh of the pumpkin.
    step 2: Cut the pumpkin into cubes. Rub with olive oil and chopped garlic.
  • 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: Place pumpkin on the baking sheet
  • In a deep skillet or pot, heat ½ tablespoon of olive oil over medium heat. Add the onion and pumpkin. Cook for 3-4 minutes or until golden brown, stirring occasionally.
    step 4: In a deep skillet or pot, heat olive oil over medium heat. Add the onion and pumpkin.
  • Add chicken broth and bring to a boil. Turn the heat down to medium and simmer for about 5 minutes.
    step 5: Add chicken broth and bring to a boil
  • Heat the butter in a small pan over medium heat. Then add garlic and parsley to the pan and sear until the garlic is cooked through.
    step 6: Heat the butter in a small pan over medium heat.
  • Spread each side of the bread with the butter mixture.
    step 7: Spread each side of the bread with the butter mixture.
  • Place bread on a baking sheet and toast at 425°F for about 10 minutes or until bread is crisp.
    step 8: Place bread on a baking sheet and toast
  • Transfer the mixture to a blender and blend until smooth (or use an immersion blender). Stir in cream and season with salt and pepper.
    step 9: blend until smooth. Stir in cream and season with salt and pepper.
  • Ladle into a bowl or deep dish. Garnish with parsley and serve with garlic bread.
    step 10: Ladle into a bowl or deep dish. Garnish with parsley and serve with garlic bread.

Notes

  • 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.

Nutrition

Serving: 1serving | Calories: 238kcal | Carbohydrates: 23g | Protein: 9g | Fat: 11g | Saturated Fat: 5g | Cholesterol: 24mg | Sodium: 294mg | Potassium: 473mg | Fiber: 6g | Sugar: 4g | Vitamin A: 9916IU | Vitamin C: 13mg | Calcium: 45mg | Iron: 1mg