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Creamy Pumpkin Soup

Pumpkins are for more than just carving! Low in calories and high in fiber, pumpkins are also loaded with disease-fighting antioxidants.


  • Cooking spray
  • 1 T olive oil
  • 1 large onion, diced medium
  • 3 stalks celery, diced medium
  • 2 carrots, diced medium
  • 2 cups pumpkin, fresh (cooked) or canned
  • 6 cups low-sodium chicken or vegetable broth
  • 1/2 tsp curry powder
  • 1/2 tsp cinnamon
  • Pinch of clove
  • 1 cup low-fat milk
  • Salt, to taste (optional)


Spray the bottom of a large pot with cooking spray and add olive oil. Add onion, celery and carrots. Sauté for about 5 minutes to soften vegetables and bring out flavor. Add pumpkin, broth and spices. Bring to a boil and reduce heat. Simmer for 30 minutes and remove from heat. Let cool for 15 minutes. Purée soup in blender and return to pot. Whisk in low-fat milk and reheat before serving. Add salt if desired.


6 Servings

Nutrition Facts

Calories: 125 
Fat: 3g
Saturated Fat: 0.5g
Cholesterol: 2mg
Sodium: 245mg
Carbohydrate: 20g
Dietary Fiber: 3g
Protein: 4g

Recipe Source: myOptumHealth

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