Pumpkin Soup with Toasted Pumpkin Seeds

Pumpkin Soup with Toasted Pumpkin Seeds

4.3 of 5 (44)
member ratings
Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 124.7
  • Total Fat: 4.4 g
  • Cholesterol: 6.3 mg
  • Sodium: 49.0 mg
  • Total Carbs: 18.4 g
  • Dietary Fiber: 5.5 g
  • Protein: 3.8 g

View full nutritional breakdown of Pumpkin Soup with Toasted Pumpkin Seeds calories by ingredient


Introduction

After one sip of this savory pumpkin soup, you will be surprised to find it packs a little heat. After one sip of this savory pumpkin soup, you will be surprised to find it packs a little heat.
Number of Servings: 4

Ingredients

    2 tablespoons pumpkin seeds (pepitas)
    1/2 teaspoon plus one pinch pumpkin pie spice
    1 tablespoon Smart Balance butter
    1 medium white onion, diced (about 3/4 cup)
    1/8 teaspoon cayenne pepper
    One 15-ounce can pumpkin puree
    3 cups homemade or low-sodium vegetable stock
    1 tablespoon reduced-sugar orange marmalade
    1/4 cup lowfat evaporated milk

Tips

Your taste buds will do a double take when the expected sweetness of pumpkin is transformed into a savory, nutty, and peppery soup.


Directions

Place the pumpkin seeds in a small saute pan set over medium. Cook 3-4 minutes, until they start to toast. Add a pinch of pumpkin pie spice to the pan and shake to coat. Transfer to a plate to cool.

Melt the butter in a medium saucepan over medium heat, then add the onions to the melted butter. Saute, stirring occasionally until the onions are tender, about 3-4 minutes. Add the cayenne pepper and the remaining pumpkin pie spice. Stir just to combine and cook for 2 minutes.

Add the pumpkin puree and stock, stir, and simmer for 8 minutes. Stir in the marmalade.

Puree the soup with an immersion blender or transfer in batches to a blender. Stir in the evaporated milk.

Roughly chop the toasted spiced seeds. Ladle one cup of soup into each bowl and garnish with 1/4 the of the seeds.

Makes 4 servings

Member Ratings For This Recipe


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    12 of 18 people found this review helpful
    This recipe has 200 calories per serving, not 87. - 12/23/10


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    8 of 11 people found this review helpful
    Sounds good and I am going to make it today, however the Pumpkin Puree does not appear to be included in the calorie count. - 11/21/10


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    6 of 11 people found this review helpful
    Who cares if the pumpkin puree adds more calories. The nutritional value out weighs the numbers. Sometimes you've got to stop counting so much and look for the nutrition and vitamins your body needs. It's not like they're fat calories. It's a vegetable for goodness sakes! Delicious by the way!!!! - 10/29/13


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    5 of 8 people found this review helpful
    The pumpkin puree is not listed on the nutritional breakdown. This is way higher in calories than it says! - 10/2/12


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    Incredible!
    5 of 7 people found this review helpful
    Wow, I really loved this recipe. I have been hearing a lot of good things about pumpkin so I wanted to make this soup. Everyone ate up. - 4/4/12


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    Very Good
    3 of 3 people found this review helpful
    This was very good! I used fresh pumpkin puree (baked & pureed pumpkin). I don't like food to be too hot, so i used less cayenne. Also, it was a bit too sweet at the end, so i added a couple of teaspoons balsamic vinegar and simmered it for an extra minute or so. It turned out wonderful! - 10/31/11


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    2 of 3 people found this review helpful
    Great! It is vegetarian. I am vegan so I can just substitute the milk for Almond breeze, and we have a winner. No Flesh. Ureka! I have such a problem with all the flesh recipes but to each his own. I love this one and it is pumpkin season so I do not need pumpkin from a can but from the garden - 10/16/12


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    Incredible!
    2 of 3 people found this review helpful
    Fantastic. Boosted the yum factor by adding a small dollop of fat free plain greek yogurt for very few more calories. Was really bummed, though, to hear that the calories were off. Calculated myself, and they are not off, they ARE correct. - 9/29/12


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    Incredible!
    2 of 2 people found this review helpful
    I didn't have petitas or marmalade on hand, so I sliced a pear and added apricot preserves and a splash of cider vinegar. This recipe is brilliant in its simplicity and adaptability. Thanks so much! - 9/27/12


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    Very Good
    2 of 2 people found this review helpful
    We made this last night and it's really yummy! Quite spicy, so if you don't like heat, go easy on the cayanne. I believe another review mentioned that the pumpkin isn't figured into the calorie calculation, however, it doesn't add much, like an addition 40-50 calories. Great for fall & cool nights! - 10/19/11


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    Incredible!
    1 of 1 people found this review helpful
    This was great! I'll take "squash" any way I can prepare it. However, I did purchase the SparkPeople cook book. I cannot find it in my e-book. It would be nice if the on line recipes were there so I don't have to keep a seperate file. - 11/2/11


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    Incredible!
    1 of 1 people found this review helpful
    This was very yummy! My husband couldn't believe it was healthy and ate up two bowls. I'll definitely use it for Thanksgiving but I won't give away that it's healthy! - 11/17/10


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    1 of 6 people found this review helpful
    can i use fresh pumpkin - 11/8/10


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    Very Good
    Pumpkin anything is good. Soup is nourishing. - 11/23/20


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    Excellent. I will definitely be making it again. - 11/10/20


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    Can't wait to try this with my fresh pumpkin - 11/8/20


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    I want to try this tonight! - 10/16/20


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    delicious - 10/15/20


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    Good
    This is a good soup. - 9/16/20


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    Very Good
    Thanks for sharing - 1/19/20


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    So yummy!!! - 11/25/19


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    Think I would like this. - 11/15/19


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    Bad
    Not worth it for 4 servings. - 11/5/19


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    Incredible!
    I added some chopped apple. It was delicious! - 10/24/19


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    This soup tastes good, even if the calorie count may be off. - 10/24/19


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    love pumpkin going to try this - 10/18/19


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    Nice. - 10/18/19


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    Thanks for sharing. - 12/12/18


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    Incredible!
    This is one of Hubby's favorite soups so we have it often in cold weather - 11/30/18


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    Sounds it will be delicious - 11/28/18


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    Very Good
    I like the blend of flavors in this recipe. It is also easier to make than it sounds. - 11/27/18


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    This looks tasty. I may try it in the future. Thank you. - 11/19/18


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    NICE - 11/19/18


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    O.K.
    Was ok - 11/19/18


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    Incredible!
    Recipe sounds good going to make it today - 11/19/18


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    This is a great soup especially this time of year when fresh pumpkin is available. - 11/19/18


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    Incredible!
    I was pleasantly surprised, but very delicious. Because of the calorie count it was a meal by itself. - 11/19/18


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    Very Good
    Great Fall recipe. - 11/6/18


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    Incredible!
    Sounds great! - 10/23/18


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    Nice - 10/19/18


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    Interesting... - 10/6/18


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    tasty - 10/3/18


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    Very Good
    Love it - 11/21/17


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    Looks good - 11/9/17


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    yummy - 10/24/17


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    Great seasonal soup for these weather changing fall days. - 10/24/17


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    Incredible!
    Yummy yummy! I love this pumpkin soup recipe! - 10/22/17


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    More calories than posted. - 10/16/17


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    LOVE IT - 10/10/17


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    Incredible!
    Whoops! Just read that puree was not included in calories! Will run it again. Deliscious! I eased back on pumpkin pie spice. Didn't even mix my seeds with it at all! Very filling soup. Need to check calorie now! - 10/18/15


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    Incredible!
    My husband and I love it! I made it to take to a potluck tonight--I expect everyone else there will enjoy it thoroughly. - 11/3/13


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    Looks delicious!
    The calorie count seems to have been corrected now - thank you!

    Not sure where DR1939 got the 200 calories/serving amount. Please explain?
    cj     - 10/20/13


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    don't know where you all are coming up with these calorie counts. the pumpkin puree is added to the breakdown. and the total is 124 per serving. and it doesn't say anywhere that it has 87 calories. I haven't tried it yet but will be giving it a try - 10/10/13


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    0 of 1 people found this review helpful
    If you look at the detailed list you'll find the pumpkin puree is included. - 10/26/12


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    Good
    0 of 3 people found this review helpful
    looks good - 11/25/11


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    0 of 1 people found this review helpful
    We're the pumkin seeds suppose to be shelled & toast the kernals - 10/31/11


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    Incredible!
    0 of 1 people found this review helpful
    mmmm! - 10/27/11


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    Incredible!
    0 of 2 people found this review helpful
    This is very tasty. Can I substitute acorn or butternut squash for the pumpkin? - 10/27/11


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    0 of 2 people found this review helpful
    What is the serving size? I don't see the serving size listed on any of the recipes. Thanks. - 10/27/11


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    Very Good
    0 of 2 people found this review helpful
    Love pumpkin soup! - 10/27/11


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    Very Good
    0 of 1 people found this review helpful
    This is a great recipe-- - 10/27/11


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    Incredible!
    Added some red pepper flakes too! FANTASTIC!!! I was dreamily eating every bite! Thank you so much for the recipe - 7/6/11


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    Incredible!
    I need to say BEAUTY and YUMMY !! I am making this again with My Christmas Dinner and my family from SF,CA ,I know they are going to LOVE IT ,and with MY Homemade Cross Bun Bread YUMMY TO THERE TUMMY . YES it's can be a high calorie but watch out HOW much you put in your bowl....! MERRY CHRISTMAS !: - 12/23/10


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    0 of 2 people found this review helpful
    I'm trying this for a family potluck for sure :) I'll let you all know how it goes. - 12/12/10


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    0 of 2 people found this review helpful
    I will have this for Thanksgiving. It sounds wonderful,then I will let all know how it went over. I will have 12 people trying it! - 11/10/10