Spiced Pumpkin Soup

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Nutritional Info
  • Servings Per Recipe: 5
  • Amount Per Serving
  • Calories: 193.2
  • Total Fat: 11.2 g
  • Cholesterol: 0.0 mg
  • Sodium: 488.8 mg
  • Total Carbs: 18.6 g
  • Dietary Fiber: 5.1 g
  • Protein: 4.0 g

View full nutritional breakdown of Spiced Pumpkin Soup calories by ingredient
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Submitted by: DROFYKCEB


Delicious, with a little bit of spice to it - the ultimate homey autumn soup. Delicious, with a little bit of spice to it - the ultimate homey autumn soup.
Number of Servings: 5


    2 Tbsp olive oil
    1 clove garlic, minced
    1 small onion, diced
    1 carrot, diced (or 3 baby carrots)
    1 stalk celery, diced
    24 oz fat-free low-sodium vegetable broth
    1 small knob of ginger, peeled and minced
    1 can pumpkin
    1/4 tsp ground cinnamon
    1/4 tsp ground allspice
    1/4 tsp ground nutmeg
    1/4 tsp ground cayenne pepper (or less if you choose)
    1 15-oz can light coconut milk


1.Bring the vegetable broth to a boil in a separate saucepan; meanwhile, in a medium-sized saucepan, heat the olive oil over medium heat. Add in the garlic, onion, carrot, and celery, and stir frequently until tender (about 10 minutes). Add salt and pepper to taste.

2. Add the vegetable broth to the onion, garlic, carrot, and celery. Also add the the pumpkin and ginger. Bring to a boil, then lower heat so that the soup simmers. Simmer for 50 minutes, covered.

3. Add cinnamon, allspice, nutmeg, and cayenne pepper, stirring in well. Cover and allow to simmer another 10 minutes.

4. Puree the soup in a blender until smooth (small amounts - approx. 1/3 - at a time, so that you don't get burnt!). With a whisk, add coconut milk a little at a time until the soup is a medium-thick consistency.

*optional: add a dollop of creme fraiche (or sour cream) and make a swirl or other design

serve with fresh whole grain or country style bread

Makes 5 one-and-a-half cup servings

Number of Servings: 5

Recipe submitted by SparkPeople user DROFYKCEB.


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