Recipe: Pumpkin soup

Oct 29, 2019 | Tara Schmidt, Mayo Clinic registered dietitian nutritionist | @taraschmidt

Pumpkin in a field

This perfect-for-fall recipe includes pumpkin, cinnamon, and nutmeg in a soup with less than 100 calories per serving! Enjoy it with an apple and whole grain crackers or toast for a warm, well-balanced meal.

Number of servings: 4
Serving size:
About 1 cup


  • 3/4 cup water, divided
  • 1 small onion, chopped
  • 1 can (15 ounces) pumpkin puree
  • 2 cups unsalted vegetable broth
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon ground nutmeg
  • 1 cup fat-free milk
  • 1/8 teaspoon black pepper
  • 1 green onion top, chopped

In a large saucepan, heat 1/4 cup water over medium heat. Add onion and cook until tender, about 3 minutes.

Add remaining water, pumpkin, broth, cinnamon and nutmeg. Bring to a boil, reduce heat and simmer for 5 minutes. Stir in the milk and cook until hot. Do not boil.

Ladle soup into warmed bowls and garnish with black pepper and green onion tops. Serve immediately.

Nutritional analysis per serving:

  • Calories 77
  • Total Fat 1 g
  • Saturated fat Trace
  • Trans fat 0 g
  • Monounsaturated fat 1 g
  • Cholesterol 1 g
  • Sodium 57 mg
  • Total carbohydrate 14 g
  • Dietary fiber 4 g
  • Added Sugars 0 g
  • Protein 3 g

For this recipe and more, visit the Mayo Clinic Healthy Recipe Archive

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