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Recipe: Pumpkin soup

Recipe: Pumpkin soup

This easy pumpkin soup can be made with canned or homemade pumpkin puree.

Canned pumpkin puree is available all year. When pumpkins are in season, however, you can make your own puree by roasting a small pie pumpkin and processing the flesh in a blender or food processor.


Directions

In a large saucepan, heat 1/4 cup water over medium heat. Add onion and cook until tender, about 3 minutes. Don''t let onion dry out.

Add remaining water, pumpkin, broth, cinnamon and nutmeg. Bring to a boil, reduce heat and simmer for 5 minutes. Stir in the milk and cook until hot. Don''t boil.

Ladle soup into warmed bowls and garnish with black pepper and green onion tops. Serve immediately.


Ingredients
  • 3/4 cup water, divided
  • 1 small onion, chopped
  • 1 can (15 ounces) pumpkin puree
  • 2 cups unsalted vegetable broth
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon ground nutmeg
  • 1 cup fat-free milk
  • 1/8 teaspoon black pepper
  • 1 green onion top, chopped

Exchange Data
Dash
Dairy 
Fats 
Fruits 
Grains 
Meat 
Nuts_Seeds_Drybeans 
Sweets 
Vegetables
Diabetes
Fats 
Freefoods 
Fruits 
Meat 
Milk 
NonStarchyVegetables 
Starches 
Sweets 
HWP
Carbs
Fats 
Protein Dairy 
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories77 
Carbohydrate14 g 
Cholesterol1 g 
Fiber4 g 
Monounsaturatedfat1 g 
Potassium 
Protein3 g 
SaturatedfatTrace 
ServingsizeAbout 1 cup 
Sodium57 mg 
TotalFat1 g 

2014-09-13

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