Heart Healthy Pumpkin Soup

Recipe by Kathleen Zelman, MPH, RD

This creamy soup is the perfect starter before dinner or is satisfying enough as the centerpiece of a meal when paired with a nourishing salad and whole grain bread.


  • 1 large onion, chopped
  • 1 large yellow pepper, chopped
  • 1 tablespoon olive oil
  • 2 garlic cloves, minced
  • ½ teaspoon nutmeg
  • ½ teaspoon cumin
  • 1 large sweet potato, peeled and cut into small cubes
  • 1 (29 ounce) can pumpkin without salt
  • 2 cups low sodium chicken stock
  • 1 cup apple juice or cider
  • 2 cups low fat milk
  • ¼ teaspoon salt
  • ½ teaspoon pepper
  • ¼ chopped fresh parsley
  • ¼ cup unsalted pumpkin seeds kernels, toasted


  1. Heat a heavy bottom pot over medium-high heat.
  2. Sauté onion and yellow peppers in olive oil 5-7 minutes until caramelized; add garlic, nutmeg and cumin and continue cooking 3-5 minutes.
  3. Stir in pumpkin, sweet potato, chicken stock and apple juice; simmer covered until sweet potato is tender, about 15-20 minutes.
  4. Use a handheld blender (or purée in batches) to purée soup until smooth.
  5. Add milk, salt and pepper; simmer but do not boil.
  6. Serve, garnish with parsley and pumpkin seeds.


8 Servings

Nutrition Facts

Calories: 153 
Fat: 5g
Saturated Fat: 1g
Cholesterol: 3mg
Sodium: 259mg
Carbohydrate: 24g
Fiber: 4g
Sugars: 12g
Protein: 6g