Fall Harvest Pumpkin Soup

Fall Harvest Pumpkin Soup


  • 3 cups pureed canned pumpkin (no- salt) or 1 sugar pumpkin
  • 1 large yellow onion, diced
  • 2 large celery ribs cut into ½ inch pieces
  • 1-quart low sodium chicken stock
  • ½ cup white wine, cooking sherry, (chicken broth or vegetable broth is a great substitute)
  • 2 teaspoons of cinnamon
  • 2 teaspoons allspice
  • 2 teaspoons curry powder
  • 2 teaspoons paprika
  • ½ teaspoon cumin
  • 1-teaspoon cayenne pepper (optional)
  • ½ teaspoon ground white pepper
  • ¾ cup nonfat half and half


  • *If using fresh pumpkin, preheat oven to 375
  • Cut out seeds and strings and cut pumpkin into quarters
  • Place in a baking dish skin-side-down
  • Bake for 60 minutes or until the flesh is tender all the way through
  • Puree pumpkin to yield 3 cups
  • In a 4-quart soup pot, place the chicken stock, onion, and celery. Cover and bring to a simmer. Continue cooking for about 15 minutes or until the vegetables are soft and translucent.
  • With a slotted spoon or small mesh strainer, remove the vegetables and puree, using the same method as the pumpkin.
  • Return the vegetables to the chicken stock and add pureed pumpkin. Add wine (sherry or broth), cinnamon, allspice, curry powder, paprika, cumin, cayenne pepper, and white pepper.
  • Slowly stir in half and half. Bring back to a simmer and continue cooking for about 20 minutes, stirring occasionally.
  • Serve in warm soup bowls and sprinkle with cinnamon if desired

Nutritional Values

Yield: Makes 6 (1 cup) servings

  • Calories: 151.7
  • Protein: 5.82g
  • Carbs: 21.99g
  • Total fat: 3.58g
  • Sat Fat: .72g
  • Cholesterol: 4.54 mg
  • Sodium: 252.18 mg
  • Sugar: 7.44g
  • Fiber: 5.13g

Notes: Great source of Vitamin A. For a substitute instead of half and half use almond milk or low fat milk.