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Pumpkin Soup

Pumpkin Soup

Number of Servings: 6
Serving Size: 1 cup


  • 2 T Butter
  • 1 small yellow onion, chopped
  • 3 cloves garlic, chopped
  • Salt to taste
  • Pepper to taste
  • 2 tsp curry powder
  • 1 3/4 cup low sodium and fat-free chicken broth
  • 1 3/4 cups water
  • 1 15 oz can of pumpkin puree, unsweetened
  • 3/4 cup thai lite coconut milk, canned
  • 3 oz Greek yogurt, plain and fat free optional


  1. Melt butter in a large sauce pan over medium heat
  2. Add onion and saute until soft, then add garlic and cook until translucent, but not brown
  3. Add salt, pepper, and curry powder, stir and cook one minute more
  4. Add water, chicken stock, and pumpkin puree, mix well
  5. Reduce heat to low and simmer, stirring occasionally for 20 minutes
  6. Stir in lite coconut milk
  7. Blend hot soup mixture in a food processor or blender; working in small batches until smooth
  8. Pour soup back into the saucepan and heat through
  9. May garnish with 1-2 T. Greek Yogurt

Profile Exchange: 1 fat serving; ½ starch or ½ cup vegetable; ½ oz. lean protein