Pumpkin Soup Time!

Honestly this was only the second time I’ve ever had pumpkin soup and the first time ever I’ve made it – but it was SO easy and delicious that I just had to share it!

you will need:DSC_0234

  • 2 small onions, cut into 4 pieces
  • 4 cups of chopped pumpkin
  • 1/2 cup skimmed milk
  • 4-6 cups vegetable broth
  • 3 cloves garlic,  chopped
  • 2 tsp chili powder (use less if you don’t like spices)
  • 1 tsp nutmeg
  • salt and pepper to taste
  • OPTIONAL: 1 tsp parsley

How to:

1-     Heat the vegetable broth with all the ingredients (minus seasonings and milk) and bring to a boil.

2-      Once the pumpkin has softened enough, move the “soup” and puree it in a food processor.

3-      Put the pureed soup back in the pan and return to a boil again, and add seasonings. Bring down the heat to a simmer, and leave for about 20-30 mins on low heat. Add milk a few minutes before you switch off the heat.

4-      Serve with a small slice of ciabatta or any of your favorite breads!

5-       Add additional spices and turn off heat

Servings and Calories:

Makes about 4-6 servings (depends on how much broth you add)

Calories/serving (excluding bread) = ~64calories

If you’re not sold on this meal yet, here are a few extra reasons:

  • Pumpkin is one of those low calorie food items – 100 g  provides just 26 calories and contains no saturated fats or cholesterol.
  • It is rich in dietary fiber, anti-oxidants (such as carotenoids which are found in that bright orange color), minerals, vitamins (such as A, C, and E).
  • Pumpkins are natural diuretics, which means they help flush out toxins and unwanted waste material from the body (but that means you’re going to have to frequent the bathroom often).
  • If the pumpkin is uncut, it can last up to 6 months in your fridge!


Enjoy your healthy meal!


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0 thoughts on “Pumpkin Soup Time!”

  1. Would be nice to have comparative calorie counts to other foods, also nice to have a post where you put just the name of the dishes you have here (with links to each respective recipe) with their calorie count. This gets updated every time you post a recipe.

    1. Please elaborate on what u mean by comparative to other foods? other foods on this blog or in general? Also thanks for the idea – i added a page with the list of recipes for much easier access! 🙂

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