pumpkin soup

Pumpkin is a winter squash low in calories and carbohydrates and rich in essential vitamins and minerals. This pumpkin soup is full of vitamins A, C and B-6 along with iron, calcium and magnesium. It also has lots of antioxidants which helps to prevent disease.

This soup is extremely flavorful, and the added kale and spinach mixture on top is a nice contrast. Also, the dark greens themselves add extra nutrition and antioxidants!

Pumpkin soup will make a delicious starter for any of your holiday meals. Give it a try!

To Healthy Eating!




Pumpkin Soup

A healthy, smooth and flavorful soup!
Prep Time 15 minutes
Cook Time 1 hour
Total Time 1 hour 15 minutes
Course Appetizers/Starters, First Course to Meal, Soups & Stews
Cuisine All American
Servings 4 Servings


  • 2 cups Pumpkin When fresh, two pumpkins yield about 2 1/4 cups (or 450 grams of pumpkin purée); Canned pumpkin is also okay to use.
  • 1 tbsp Olive oil If you don't use oil, use water or veggie broth.
  • 2 cup Shallots Medium, diced. Two shallots yield about 1/4 cup. One medium sweet onion can be used instead.
  • 3 cloves garlic Minced. Three cloves will yield about 1 1/2 Tbsp.
  • 2 cups vegetable broth Low sodium, organic.
  • 1 cup Light coconut milk, canned Option to use non-dairy milk—may result in slightly varied results.
  • 2 tbsp 100% maple syrup Agave nectar or honey if not vegan.
  • 1/4 tsp sea salt
  • 1/4 tsp Black pepper
  • 1/4 tsp cinnamon
  • 1/4 tsp Nutmeg

Garlic Sesame Kale & Spinach

  • 1/2 cup Kale Roughly chopped.
  • 1/2 cup Spinach Roughly chopped.
  • 1 large clove garlic Minced.
  • 2 tbsp Raw sesame seeds
  • 1 tbsp olive oil
  • 1 pinch salt


  • Preheat the oven to 350℉ (176℃) and line a baking sheet with parchment paper.
  • Using a sharp knife, cut off the tops of the sugar pumpkins, then halve them. Use a sharp spoon to scrape out all of the seeds and strings.
  • Brush the flesh with oil and place the pumpkin face-down on the baking sheet. Bake for 45-50 minutes or until a fork easily pierces the skin. Remove from the oven, let cool for 10 minutes, then peel away the skin and set pumpkin aside.
  • Add olive oil, shallot and garlic to a large saucepan over medium heat. Cook for 2-3 minutes, or until shallot and garlic are slightly browned and translucent. Turn down heat if cooking pieces brown too quickly.
  • Add remaining ingredients, including the pumpkin, and bring to a simmer.
  • Transfer soup mixture to a blender or use an immersion blender to purée the soup. If using a blender, place a towel over the top of the lid before mixing to avoid any accidents. Pour mixture back into pot.
  • Continue cooking over medium-low heat for 5-10 minutes. Taste and adjust seasonings as needed. Serve as-is or with the sesame kale and spinach topping.
  • For the kale and spinach topping: Dry toast sesame seeds for 2-3 minutes in a small skillet over medium heat, stirring frequently until slightly golden brown. Be careful as they can burn quickly. Remove from pan and set aside.
  • To the hot pan, add olive oil and garlic and sauté until golden brown, about two minutes. Add the kale and spinach and toss, then add a pinch of salt and cover to steam. Cook for a few minutes until kale is wilted, then add sesame seeds back in. Toss to coat and set aside for topping soup.


Melissa's Modifications:

I am a big fan of healthy soups—plenty of nutrition, filling and satisfying! Pumpkin soup is easy to make and is able to be frozen for up to a few months if you make a big batch.
Store in the refrigerator for a few days for easy eating. If you do freeze the soup for storage, wait until you are ready to eat it before making the kale and spinach topping fresh. If you do not like spinach or kale, you can omit one of them and increase the greens to meet the amount for the full measurement.
Nutrition Values: 1 serving- 149 Calories; 23.5g Carbs;  2.7gProtein; 5.2g Fat; 5g Fiber;  0Cholesterol; 402mg Sodium; 144mg  Potassium;Fiber; 13.2g Sugar ;Vitamin A: 12450 IU Vitamin C: 9.1 mg; Calcium: 60 mg; Iron: 1.8 mg
Tried this recipe?Let us know how it was!

Share This Post

More To Explore

Melissa holding a container of blueberries for brain health
Food Blog & Recipe

Promoting Brain & Mental Health through Food

Brain & Mental Health Through Food Each May, as National Mental Health month arrives, I reflect on just how important your brain and mental health

woman's head and clouds with the words empowering your whole self

Empower Your Whole Self

Empowering Your Whole Self: Mental Health Tips for Everyone on the Power of 5 Journey I encourage you to read part one of my two-part