Harvest Pumpkin Soup

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Nutritional Info
  • Servings Per Recipe: 5
  • Amount Per Serving
  • Calories: 146.1
  • Total Fat: 5.9 g
  • Cholesterol: 0.0 mg
  • Sodium: 761.3 mg
  • Total Carbs: 23.8 g
  • Dietary Fiber: 4.8 g
  • Protein: 1.8 g

View full nutritional breakdown of Harvest Pumpkin Soup calories by ingredient

Number of Servings: 5


    1 small (12 inch) pumpkin, or 1 29-ounce can organic pumpkin
    1 to 2 tablespoons vegetable oil
    1 to 3 tablespoons maple syrup or honey
    1/4 to 1/2 teaspoon ground dried spicebush berry or allspice
    3 to 4 cups broth
    salt and pepper to taste


Note: If using a fresh pumpkin, preheat the oven to 350F, place the pumpkin in a baking pan and bake for one hour, or until the skin of the pumpkin is easily pierced with a knife. Remove the pumpkin from the oven and cool. Cut the pumpkin in half and scrape off the seeds (save the seeds to make slow-roasted pumpkin seeds). Next, scrape the pumpkin flesh from the shell. Mash or puree the pumpkin flesh in a blender.
Combine all ingredients except the broth, in a large saucepan, and heat slowly. Gradually stir in the broth to reach the desired consistency. Simmer until hot. Garnish with nuts, seeds, and scallions.

Serves 4 to 6

Number of Servings: 5

Recipe submitted by SparkPeople user MOONLIT.