Pumpkin Soup - Creamy Home-made- 1Serve =1Cup

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Nutritional Info
  • Servings Per Recipe: 15
  • Amount Per Serving
  • Calories: 97.5
  • Total Fat: 3.6 g
  • Cholesterol: 5.8 mg
  • Sodium: 773.8 mg
  • Total Carbs: 12.8 g
  • Dietary Fiber: 1.5 g
  • Protein: 4.4 g

View full nutritional breakdown of Pumpkin Soup - Creamy Home-made- 1Serve =1Cup calories by ingredient
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No Cream in this but the white sauce makes it take like it has cream No Cream in this but the white sauce makes it take like it has cream
Number of Servings: 15


    8 Cups Steamed Mashed Pumpkin
    4 Cups Chicken Stock or steaming water
    2 tsp Salt
    1 32gm Pkt dry Onion Soup Mix powder
    2 Tblsp Olive Oil
    2 Tblsp White Flour
    3 Cups low fat milk.
    Parmesan Cheese & Chopped Basil
    for serving *Optional & not included in Nutritional Information *


I steam the pumpkin with the skin on then when it has cooled I scoop out the flesh. So there is no peeling! -You need a large stock pot fo this recipe !-
Mash the Pumpkin with the stock or water until you have 12 cups of a thick puree.
Add the dry soup mix and the salt - and add .
Put the pumkin mix on to heat gently.
Then make a white sauce
Place Olive Oil and Flour in a small saucepan. Heat on medium heat, stirring all the time with a wire whisk. - When the oil & flour is bubbling, keep stirring for a minute, then remove from heat and add 1 cup of the milk, whisking all the time.
Once the mix is thick & smooth, return it to the heat and add the rest of the milk a small bit at a time, letting the sauce thicken each time.
By this time the pumpkin mix will be heated, and the white sauce mix can be added. Stir together and continue to heat until ready.
Serve in Bowls with a sprinkling of Parmesan Cheese and chopped Basil if wanted.

This makes 15 Cups of Soup. It Freezes well and is great to grab a small jar of soup in the morning for lunch at work if you have access to a microwave.

Number of Servings: 15

Recipe submitted by SparkPeople user WOOLFEMME.

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