Creamy Pumpkin Soup

Creamy Pumpkin Soup

4.7 of 5 (7)
member ratings
Nutritional Info
  • Servings Per Recipe: 9
  • Amount Per Serving
  • Calories: 92.8
  • Total Fat: 2.9 g
  • Cholesterol: 4.7 mg
  • Sodium: 1,686.5 mg
  • Total Carbs: 13.8 g
  • Dietary Fiber: 1.6 g
  • Protein: 3.7 g

View full nutritional breakdown of Creamy Pumpkin Soup calories by ingredient


This delicious soup may be low-cal but it is not low-taste!! Its very easy to make and will fill you up!! This delicious soup may be low-cal but it is not low-taste!! Its very easy to make and will fill you up!!
Number of Servings: 9


    4 Cups cooked pumpkin roughly chopped
    6 Cups chicken broth (I use Campbell's reduced sodium)
    1.5 tsp salt (optional - to taste)
    1 tbsp fresh parsley (or 1 tsp dried)
    1 tbsp fresh thyme (or 1 tsp dried)
    1 Cup chopped onion
    1 tbsp canola oil (can use margarine, butter or other favorite oil)
    1 clove garlic chopped
    1 tsp course ground pepper
    1 cup 2% milk (can be reduced to 1% or skim)
    255 grams fat free sour cream (optional)


Take a small pumpkin, cut top and remove seeds, replace top and place on baking sheet in 375 degree oven for 30-60 minutes until softened. Remove from oven, remove skin and roughly chop.

While pumpkin is roasting, heat oil in stockpot and cook onion and garlic until onion is soft. Add broth and spices and simmer. Add pumpkin chunks and bring to a boil - let it boil for 5-10 minutes. Reduce it to simmer for 15 minutes.

Using hand blender (or regular blender) puree soup mixture. Add milk and taste - add salt and pepper to taste. Serve

Optional - Serve with a dollop of fat free sour cream and top with some chopped parsley

Number of Servings: 9

Recipe submitted by SparkPeople user MISTYGIRL1780.

Member Ratings For This Recipe

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    5 of 5 people found this review helpful
    I've never done anything with pumpkin before, what's the best way to cook it - boil? for how long? - 10/28/08

    Reply from MISTYGIRL1780 (10/30/08)
    the best way to keep all of the flavour & not make it soggy is to roast it. if it is a small pumpkin just cut the top off scoop out the seeds put the top back on put it on a baking sheet and bake at 375 until you can easily poke a knife into it peel the skin off and you've got fresh cooked pumpkin!!

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    3 of 4 people found this review helpful
    Could you use canned pumpkin with this recipe? - 10/27/08

    Reply from MISTYGIRL1780 (10/28/08)
    Yes you can use canned pumpkin - but just make sure its not pumpkin pie filling - my darling husband went to the store for me once and came home with pie filling instead of just pumpkin. I do find that the fresh pumpkin tastes better than canned and it is really easy to cook.

  • no profile photo

    1 of 1 people found this review helpful
    I did add some diced up broccoli - very yummy! - 11/1/11

  • no profile photo

    Very Good
    1 of 1 people found this review helpful
    Note: Check the fat free or low-fat sour cream before using. Most of them I've seen have STARCH or FOOD STARCH in the ingredient list which is gluten (unless it says rice starch or potato starch, etc.). - 8/20/09

  • no profile photo

    Simply delicious!!! - 3/3/21