Creamy Pumpkin Soup

Makes 4 servings

The “creaminess” of this slightly sweet, curried soup doesn’t come from dairy – so the recipe is suitable for vegan diets.




  • 1/4 cup water
  • 1 onion, chopped
  • 4 cups vegetable broth
  • 16 ounces canned solid-pack pumpkin
  • 1/2 cup unsweetened applesauce
  • 2 teaspoons curry powder
  • Several dashes Tabasco pepper sauce
  • 1/2 cup soy or rice milk

Place the water and onion in a medium saucepan. Cook, stirring occasionally, for 5 minutes, until the onion is soft. Add the broth, pumpkin and applesauce. Stir to combine. Add the seasonings. Cook over low heat, stirring occasionally, for 10 minutes. Stir in the milk just before serving.

Note that substituting a low-sodium vegetable broth works well in this recipe because the pumpkin and applesauce mix is slightly sweet.

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Nutrition Information

Creamy Pumpkin Soup

Servings per Recipe: 4

Amount per Serving

Calories:  71

Calories from Fat:  

Total Fat:  1g

Saturated Fat:  0g

Cholesterol:  0mg

Sodium:  586mg

Carbohydrates:  14g

Dietary Fiber:  5g

Protein:  3g

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