Creamy Pumpkin Soup

This is such a festive soup for fall, however, I think you’ll enjoy it so much you’ll make it all winter. It’s creamy with the wonderful flavors of rosemary, caramelized onion, garlic, maple & pumpkin pie spice mix.

I’m all for simplicity, so I use canned pure pumpkin, not canned pumpkin pie mix. You could roast your own pumpkins but that would take a bit more time. I caramelize the onions, which is very easy, but it does add about 15 more minutes to your cooking time. You could skip this step, but I love the flavor the caramelized onion brings.

I also use Greek Yogurt in this soup to make it a bit creamier without added fat and to add some protein. You don’t want it to curdle so make sure to remove the soup from heat before stirring this in. You could use heavy cream, milk or full fat coconut milk. I think the cream or coconut milk would be heavenly. It actually was delicious without any of these added too. it all depends on if you are watching your calorie & fat intake. All of these are healthy, minimally processed options more natural options.

Here are some health benefits of pumpkin:

• Rich in Beta Carotene & Vitamin A- Like their orange cousins the carrot & sweet potato. You body changes this antioxidant to Vitamin A. One cup of pumpkin gives you 200% of your recommended daily Vitamin A intake. Vitamin A helps your eye site, the immune system, & the reproductive system. It also helps the heart, lungs, kidneys and other organs work properly. Beta Carotene is good for you skin to combat the effects of aging & ease inflammation.
• May help lower the risk for lung or prostrate cancer: People who eat a lot of foods containing beta-carotene may have a lower risk for these types of cancers, but studies to date have NOT shown that Vitamin A or Beta-Carotene Supplements can help prevent these cancers or lower the risk the of dying from them.
• High in Potassium: Crucial for lowering blood pressure, lower risk of stroke, kidney stones & type 2 diabetes.
• Weight management: Pumpkin is high in fiber and low in calories. It makes you feel full and promotes digestive health.

If this hasn’t convinced you to enjoy a warming bowl of this soup then let’s get you feeling a bit more festive.

Here’s a photo of our ranch horses, Roy & Riley, in the Bosque River amongst the colorful leaves of fall.

Oh this photo is just begging to be painted.

Speaking of begging, this creamy pumpkin soup is begging to be mopped up with a homemade (or two, or three), 100% Whole Wheat Rosemary Drop Biscuit. Seriously, just do it. These are so easy and while your onions are caramelizing you can mix them up and they can bake while your soup simmers.

Pumpkin Soup

Recipe by Paige MurrayCourse: SoupsCuisine: AmericanDifficulty: Easy

Servings

4

servings

Prep time

5

minutes

Cooking time

30

minutes

Calories

145

kcal

Protein

6

Carbs

22

Fats

3

Fiber

6

Ingredients

• 1 Onion, diced

• 1 tablespoon Butter

• 2 teaspoons Garlic, minced

• 4 cups Chicken Stock

• 1 teaspoon Pumpkin Pie Spice

• 1/4 teaspoon Cinnamon

• 2 -15 oz cans Pure Pumpkin (Not Pumpkin Pie)

• 2 tablespoons Rosemary, chopped

• 1/2-1 teaspoon Salt

• 1/2 teaspoon Pepper

• 2 tablespoons Maple Syrup

• 1/2 cup Plain Non-fat Greek Yogurt* (or milk, heavy cream or coconut milk)

• Toppings

• Pumpkin, sunflower or other seeds for topping

• More maple syrup

Directions

• Melt butter in a large pot.
• Add onions and caramelize on medium heat, about 15 minutes. Stir a couple of times and make sure they aren’t burning. If so turn it down.
• Add the garlic and spices and stir, sautéing for about a minute longer.
• Stir in the rest of your ingredients, except the yogurt, cream or milk.
• Let simmer on low for about 15 minutes.
• If you are using yogurt, remove the soup from heat and stir in the yogurt. If you are using milk or cream you don’t have to remove the soup from heat.
• Use and immersion blender or a regular blender to process the soup until smooth. If you are using a regular blender the soup will be smoother but you may need to process it in batches.
• Tase and season with salt and pepper or more maple syrup in needed.
• Top with seeds of choice.

Notes

• Nutrition calculated using HEB Chicken Stock, HEB Organics 100% Pure Pumpkin & Non-Fat Plain Greek Yogurt.