Low Fat Creamy Pumpkin Soup

Nutri.Foodie's picture

Apr. 25, 2013

A yummy and nutritious version of pumpkin soup!


Pumpkin 4 Cup (64 tbs) , chopped finely
Onion 1 Medium , chopped finely
Low sodium chicken broth 6 Cup (96 tbs)
Olive oil 2 Tablespoon
Garlic 1 Clove (5 gm) , chopped finely
Thyme sprigs 1 Teaspoon , minced
Sage sprigs 1 Tablespoon , chopped finely
Light cream 1 Cup (16 tbs)



1. In a stockpot heat the olive oil over medium heat.


2. Add the chopped onions and sauté until it turns translucent.

3. Add the garlic, thyme, and sage. Stir well.

4. Add the chicken broth, chopped pumpkin, salt, and black pepper. Stir well.

5. Allow it to a boil and then simmer. Cover and cook for 1 hour with occasional stirring.

6. In batches puree the soup in a blender. Pour the pureed soup into the stockpot and allow it to simmer again.

7. Add light cream and cook for 5 minutes.


8. Sprinkle pepper powder if needed and serve hot.

Recipe Summary

Difficulty Level: Easy
Cook Time: 70 Minutes
Ready In: 70 Minutes
Servings: 6

Nutrition Facts

Serving size

Calories 177Calories from Fat 113

 % Daily Value*

Total Fat 13 g20%

Saturated Fat 5 g25%

Trans Fat 0 g


Sodium 82 mg3.42%

Total Carbohydrates 12 g4%

Dietary Fiber 1 g4%

Sugars 2 g

Protein 6 g12%

Vitamin A % Vitamin C %

Calcium % Iron %

*Based on a 2000 Calorie diet