Pumpkin Soup

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This soothing pumpkin soup is the epitomy of fall, with a Mediterranean twist. This soup has a smooth savory sweet flavor with a perfect blend of spices, perfect for soothing your tummy.

Nutritional info
per serving

Calories 333
Saturated fat 7g
Carbohydrates 30g
Sodium 1,210mg
Fiber 8g
Protein 10g
Cholesterol 27mg

Pumpkin Soup

12 cups
Prep time: Cook time: Total time:


  • 1 medium sugar pumpkin
  • 1 medium potato, peeled and cut into 1-in. cubes
  • 3 TB. extra-virgin olive oil
  • 4 medium carrots
  • 2 medium stalks celery
  • [1/2] medium white onion, chopped
  • 1 tsp. salt
  • 3 TB. fresh sage, chopped
  • 6 cups chicken stock or vegetable stock
  • 1 tsp. ground cumin
  • 1 tsp. ground coriander
  • [1/2] tsp. turmeric
  • [1/2] tsp. ground nutmeg
  • [1/2] tsp. cinnamon
  • 2 tsp. sugar
  • [1/2] cup heavy cream
  • [1/3] cup sunflower seeds


Preheat the oven to 450ºF.

Cut sugar pumpkin in half, and remove seeds. Place pumpkin cut side down on a baking sheet, and bake for 40 minutes.

Meanwhile, in a small saucepan over medium heat, boil potato in water to cover for about 7 minutes or until tender. Drain and set aside.

Scoop out pumpkin flesh and set aside.

In a large pot over medium heat, heat extra-virgin olive oil. Add carrots, celery, white onion, and salt, and sautee, stirring occasionally, for 10 minutes.

Add sage, and cook for 4 more minutes.

Add chicken stock, and cook for 5 minutes.

Add pumpkin and potato, and using a handheld immersion blender or in a food processor fitted with a chopping blade, blend mixture for 1 or 2 minutes or until smooth.

Add cumin, coriander, turmeric, nutmeg, cinnamon, and sugar. Reduce heat to medium-low, and cook for 10 minutes.

Add heavy cream, and remove from heat.

In a small saucepan over medium heat, toast sunflower seeds for 2 minutes or until golden brown.

Serve immediately, topped with toasted sunflower seeds.

Tasty Tip
If you can't find a sugar pumpkin, you can use 4 cups canned pumpkin purée instead.

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