Pumpkin Soup

  • Yield: 8 servings

"My friend, Natalie Hartman, introduced me to this soup. I make it in the fall and winter months. It's easy to make and good for you."


3ounces butter
1/2small yellow onion, diced
1/2cup flour
4cups chicken or vegetable broth
1 15-ounce can solid pack pumpkin
1/2cup apple juice
dash of salt and pepper
1 1/2cups heavy cream


  1. Saute onions in butter in a skillet over medium heat until translucent. Do not allow onions to burn.
  2. Add flour, and continue to cook for about 10 minutes, stirring often (the purpose is to cook the flour).
  3. Slowly stir in broth. Add pumpkin, apple juice, salt, and pepper. Heat thoroughly.
  4. Puree soup in a blender. Return it to saucepan.
  5. Add cream and heat. Soup can be refrigerated.

Tips From Our Test Kitchen: For a change in flavor, try adding 2 tablespoons curry powder and a dash of cayenne pepper. This soup is so creamy that substituting milk for the cream would not hurt the texture. Two percent milk would lower the calorie count without harming the flavor.

Carolyn Bateman, New Braunfels, Texas

Nutritional Info *per serving

  • Glycemic Load 0
  • Calories 290
  • Fat 26g
  • Saturated Fat 16g
  • Polyunsaturated Fat 1g
  • Monounsaturated Fat 7g
  • Cholesterol 85mg
  • Sodium 600mg
  • Potassium 160mg
  • Carbohydrate 14g
  • Fiber 2g
  • Sugars 4g
  • Protein 3g
  • Trans Fat 1g
  • Vitamin A 180%
  • Vitamin C 4%
  • Calcium 4%
  • Iron 6%