Pumpkin Soup with Toasted Pumpkin Seeds

Pumpkin Soup with Toasted Pumpkin Seeds

4.5 of 5 (32)
Create a Recipe Makeover
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
Report Inappropriate Recipe

Submitted by:


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


    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


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


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

Rate This Recipe

Member Ratings For This Recipe

  • 10 of 15 people found this review helpful
    This recipe has 200 calories per serving, not 87. - 12/23/10

    Was this review helpful?   yes  No

  • 6 of 9 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

    Was this review helpful?   yes  No

  • 5 of 8 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

    Was this review helpful?   yes  No

  • 4 of 6 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

    Was this review helpful?   yes  No

  • Incredible!
    3 of 5 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

    Was this review helpful?   yes  No
See All Comments
Close email sign up
Our best recipes, delivered Join the millions of people already subscribed Get daily, hand-picked and delicious recipes in your inbox each day. We will never sell, rent or redistribute your email address.

Magic Link Sent!

A magic link was sent to Click on that link to login. The link is only good for 24 hours.