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Festive Pumpkin Soup

Pumpkin is not just for pies and jack-o-lanterns!  Try this festive soup to warm your soul this fall, and for a good dose of vitamin A. To reduce the saturated fat in this recipe, we’ve used olive oil to sauté the vegetables instead of butter  and low-fat milk instead of cream. You can make these substitutions in most recipes. 

Serves: 1 cup


2 T olive oil

2 white onions, roughly chopped

1 medium carrot, sliced

4 stalks celery, sliced

2 cloves garlic, crushed

6 C chicken stock

3 15 oz cans pumpkin puree

½ bunch chopped parsley

4 C 2% milk

1 tsp nutmeg or to taste

½ tsp ground sage

½ tsp white pepper

¼ C brown sugar

½ C plain non-fat or low-fat yogurt


  1. Sauté vegetables in olive oil over medium heat until tender.
  2. Add stock and simmer 10 min.
  3. Blend well in blender.  Add parsley for final 30 seconds.   
  4. Return to pot, add pumpkin, milk, spices, and sugar. Heat slowly being careful not to boil.
  5. Serve hot.  Garnish with chopped fresh sage, dried cranberries, and a dollop of yogurt or sour cream if desired.