Pumpkin Soup

When it’s pumpkin season. it’s time to make your favorite Pumpkin Soup and here is a base variety of a Dash Diet Pumpkin Soup recipe and then there are some additional extras ideas to help you spice it up a little depending on your taste buds.




  • 3/4 cup water, divided
  • 1 small onion, chopped
  • 15 ounces of 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. Don’t let onion dry out.

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. Don’t boil.

Ladle soup into warmed bowls and garnish

Optional Garnishes

Greek Yogurt, Scallions, Chives, Coriander, Parsley serve immediately.

Dash Diet Pumpkin

SPICE it up with your favorite flavor

Thai Pumpkin Soup: Add ginger, chilli, lemongrass and coriander (if you are feeling game, add some fish sauce for a truly thai flavor)

Sweet Potato and Pumpkin Soup: Replace half the pumpkin with sweet potato.

Pumpkin Coconut Soup: Add some coconut milk at the end and cook for 2 minutes .

Pumpkin, Carrot and Ginger Soup: Replace half of the pumpkin with carrot and add some fresh ginger.

Indian Spiced Pumpkin Soup: Add 1 Tablespoon of Garam Masala (also nice with coconut milk)

Pumpkin, Pear and Gorgonzola Soup: Replace half of the pumpkin with pears and serve topped with gorgonzola cheese.

Pumpkin and Chickpea Soup: Add a tin of chickpeas and use chicken stock instead of vegetable stock