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Autumn Pumpkin Soup

Autumn Pumpkin Soup

soupThe lovely color, exceptional flavor, and creamy texture of this soup make it a nice side dish recipe. It's made with soymilk.


  • 1 tablespoon olive oil
  • ¾ cup chopped leeks
  • 2 cloves garlic, minced
  • 3 cups peeled and cubed pumpkin or acorn squash
  • 3 cups reduced-sodium chicken broth or homemade low sodium chicken stock
  • 1/8-1/4 tsp ground black pepper
  • 1/8 tsp ground cloves or ground nutmeg (both optional)
  • 1 cup light plain soymilk
  • ½-1 cup water
  • 1-2 tsps of sugar or sugar substitute equal to 1-2 tsp sugar
  • 3 tablespoons of pumpkin seeds or pine nuts, toasted (optional)

Lightly coat an unheated large saucepan with nonstick cooking spray. Add olive oil; heat over medium-high heat. Add leeks and garlic; cook and stir until leeks start to brown, stirring occasionally.

Stir in pumpkin, broth,  pepper, and, if desired, cloves. Bring to boiling; reduce heat. Cover and simmer for 30 to 45 minutes or until pumpkin is tender. Remove from heat; cool slightly.

Transfer half of the pumpkin mixture to a blender or food processor; cover and blend or process until smooth. Repeat with the remaining half of the pumpkin mixture. (Or use an immersion blender directly in the saucepan.) Return all of the pureed mixture to saucepan.

Stir in the soymilk and enough of the water to reach desired consistency; heat through, but do not boil. Stir in enough of the sugar to taste. Serve warm.
If desired, garnish with toasted pumpkin seeds or pine nuts.  Makes 6, (3/4-cup) servings

*Sugar Substitutes: Choose from Splenda® Granular, Equal® Spoonful or packets, or Sweet 'N Low® bulk or packets. Follow package directions to use product amount equivalent to 1 to 2 teaspoons sugar.
PER SERVING WITH SUBSTITUTE: same as below, except 66 cal.

Makes 6 Servings
Serving size: 3/4 cup 
Prep Time: 45 minutes

Per Serving:  calories (kcal): 69, fat, total: 3g, cholesterol: 0, carbohydrate: 9g, fiber: 1g, protein: 3g, sodium: 304mg

Adapted from