Pumpkin Soup


6 teaspoons olive oil 

1/2 cups onion, chopped

3 cloves garlic

6 cups water

6 cups pumpkin or butternut squash, peeled and cubed, seeds removed

1 teaspoon salt

black pepper to taste

2 teaspoons curry powder

1 cup milk, skim

6 tablespoons cream, half-and-half

  1. Wash and prepare vegetables.
  2. Heat oil in a large saucepan or stockpot over medium-high heat.
  3. Sauté onion and garlic in oil. 
  4. Add water and pumpkin cubes. Bring to a boil. 
  5. Reduce heat and simmer for 30 minutes. 
  6. Puree in blender, or use an immersion blender.
  7. Add salt, pepper, and curry powder. Stir well. 
  8. Add milk and cream. Stir well.
  • Use evaporated skim milk (canned) instead of half-and-half cream to reduce fat.
Nutrition Facts: 

Serving size: 1 cup (using pumpkin and half-and-half cream)

Calories: 60

Fruits and Vegetables: 2/3 cup

Fat: 3.5 g

Fiber: 1 g

Sodium: 210 mg


This material was developed by the UMass Extension Nutrition Education Program.

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