Healthy at Home: Pumpkin Soup Recipe

Editor’s Note: This is the first installment of “Healthy at Home,” a new series of healthy recipes curated by Morris Hosptial Clinical Dietitian Liz Fischer. Enjoy!

Pumpkin soup is autumn weather comfort food at its finest. Take this fat-free version, for example. It blends all of your favorite fall flavors—cinnamon, nutmeg and pumpkin—into one delicious home meal.

Per 1 Cup Serving:

Calories: 77, Protein: 3g, Fat: 0g, Total Carbohydrate: 14g, Sodium: 57g


3/4 cup water, divided
1 small onion
1 can (15 oz) 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, chopped

Note: This recipe calls for canned pumpkin puree, but you can also make your own now that pumpkins are in season! To do so, simply roast a small pumpkin and process the flesh in a blender or food processor.


  1. In a large saucepan, heat ¼ cup water over medium heat.
  2. Add onion and cook until tender, about 3 minutes. Careful to not let the onion dry out.
  3. 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.
  4. Ladle soup into warmed bowls and garnish with black pepper and green onion tops. Serve immediately.

Source: Mayo Clinic

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