Pumpkin Soup -

Pumpkin Soup


  • 2 tablespoons olive or canola oil
  • 1/2 cup Vidalia or Walla Walla onions minced
  • 1 teaspoon garlic minced
  • 2 tablespoons flour
  • 2 cups fat free chicken or vegetable stock
  • 2 Large carrots peeled and diced
  • 1 Medium turnip peeled and diced
  • 15 oz can pumpkin puree or 2 cups cooked winter squash, cubed
  • 3/4 cups heavy cream milk, yogurt (coconut or almond milk for dairy free)
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon ground nutmeg plus extra for garnish if desired
  • salt to taste
  • white pepper to taste
  • sunflower or pumpkin seeds optional for garnish
  • sour cream or yogurt optional for garnish
  • maple syrup optional for garnish


  1. Melt oil on medium heat in a stock pot. Add the onions and sweat them until they are translucent. Add garlic and cook lightly. Do not brown onion and garlic.
  2. Stir in the flour and mix thoroughly to make a smooth roux. Add the stock all at once and stir to combine. Add carrots and turnip; increase heat to bring liquid to a low boil, stirring frequently to prevent burning. Reduce heat and cook until carrots and turnip are soft.
  3. Stir in pumpkin, cream or milk, spices, salt and pepper. Cook until pumpkin and milk are hot. Add more liquid if desired. Process with a hand held blender (or put in blender or food processor), making a smooth puree. Taste and adjust the seasonings as needed.
  4. Pour into serving bowls, garnish with seeds, sour cream/yogurt and/or a drizzle of maple syrup. Sprinkle with freshly grated nutmeg.

Recipe Notes

You can substitute any winter squash for the pumpkin (acorn, butternut, etc.). Make it lower in fat by substituting a low/non fat dairy product, or use a dairy free substitute to make it vegetarian.