This healthy Pumpkin Soup is packed with Autumn flavors and healthy root vegetables. And it is ready in under 30 minutes making it perfect for those busy fall weeknights.
Serve it as a starter or pair it with sandwiches, some bread or rolls or a salad for a more complete meal.
Winter squash makes such delicious healthy soup. Loads of beta carotene and fiber, beautiful color and a light natural sweetness.
You can use canned pumpkin to make this recipe quickly. Or roast up some extra of you favorite winter squashes, like butternut or acorn squash, for a meal the night before and use the leftovers to make this.
I love cook once and eat twice ideas like this, don't you?
Ingredients for Creamy Pumpkin Soup
- pumpkin puree (or other winter squash puree)
- chicken or vegetable stock
- yellow onions and garlic
- carrots andturnip
- olive or canola oil
- sour cream or plain Greek yogurt (or dairy free milk*)
- flour (or gluten free thickener)
- cinnamon, nutmeg, white pepper and salt
- sunflower or pumpkin seeds (optional for garnish)
- maple syrup (optional for garnish)
If using dairy free milk, start with ¼ cup and add more if desired. Otherwise your soup may be too watery.
Recipe
Ingredients
- 2 tablespoons olive or canola oil
- ½ cup yellow onions (minced)
- 1-2 cloves garlic (minced)
- 2 tablespoons flour
- 2 cups chicken or vegetable stock
- 2 large carrots (peeled and diced)
- 1 medium turnip (peeled and diced)
- 15 ounce can pumpkin puree (or 2 cups cooked winter squash, cubed)
- ¾ cups sour cream or plain Greek yogurt
- 1 teaspoon ground cinnamon
- ½ teaspoon ground nutmeg
- salt (to taste)
- white pepper (to taste)
- sunflower or pumpkin seeds (optional for garnish)
- sour cream or plain Greek yogurt (optional for garnish)
- maple syrup (optional for garnish)
Instructions
- Heat 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 tablespoons olive or canola oil, ½ cup yellow onions, 1-2 cloves garlic
- Stir in the flour and mix thoroughly to make a smooth roux. Add the stock and stir to combine.2 tablespoons flour, 2 cups chicken or vegetable stock
- 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, about 15 minutes.2 large carrots, 1 medium turnip
- Stir in pumpkin, yogurt, spices, salt and pepper. Cook until pumpkin and milk are hot. Add more liquid if desired.15 ounce can pumpkin puree, ¾ cups sour cream or plain Greek yogurt , 1 teaspoon ground cinnamon, ½ teaspoon ground nutmeg, salt, white pepper
- Process with a hand held blender (or put in blender or food processor), making a smooth puree. Taste and adjust the seasonings as needed.
- Pour into serving bowls, garnish with seeds, sour cream/yogurt and/or a drizzle of maple syrup.sunflower or pumpkin seeds, sour cream or plain Greek yogurt , maple syrup
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Marilyn Lesniak
Thank you for hosting! This is what I featured the week of 10-7 to 10-11 on my blog. On Tuesday morning was a Mushroom Soup Marsala. Wednesday I posted a Rich and Creamy Lobster Bisque. Wrapping up this week of soup I highlighted a Bourbon Sweet Potato Bisque with Walnuts. Enjoy!