Pumpkin Soup
Prep time
Cook time
Total time
A creamy savory pumpkin soup made with onions, apples and fresh sage.
Serves: 5½ cups
  • 2 tbsp. butter
  • ½ cup onion, diced
  • ¾ cup (97 grams) apple, peeled and diced
  • 2 cups fresh pumpkin, roasted or canned pumpkin (not pie filling)
  • 1 tbsp. fresh sage leaves or ½ tbsp. dried sage
  • 3 cups chicken stock, low sodium
  • 1 cup unsweetened coconut milk (carton) or non-fat milk
  • Salt & pepper to taste
  1. In a stockpot over medium heat, melt butter and saute onion, roasted pumpkin, and sage until all are tender, about 8 to 10 minutes. Puree the mixture with a hand emerser blender or pour in batches into a food processor or blender.
  2. Return the puree to the stockpot, add the chicken stock and simmer for 15 minutes. Then add the coconut milk and simmer for 5 more minutes, lowering the heat if necessary so it does not boil. Season, to taste, with salt and pepper.
Calories per serving: 88.5, Fat: 3.5, Cholesterol: 0, Sodium: 112, Potassium: 47.4, Carbs: 12.3, Fiber: 4.8, Sugar: 5.3, Protein: 3
Nutrition Information
Serving size: 1 Cup
Recipe by PB + P Design at https://www.peanutbutterandpeppers.com/2012/10/02/pumpkin-soup-sbt-giveaway/