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Easy Pumpkin Soup

Easy Pumpkin Soup 8.000

Anne Farrar/The Washington Post

KidsPost Nov 17, 2013

Try this nondairy soup, tested and approved by kids at Jamestown Elementary School in Arlington. It's easy to make, delicious and -- best of all -- good for you.

Make Ahead: The soup can be refrigerated in an airtight container for up to 3 days. Reheat uncovered over medium-low heat.


When you scale a recipe, keep in mind that cooking times and temperatures, pan sizes and seasonings may be affected, so adjust accordingly. Also, amounts listed in the directions will not reflect the changes made to ingredient amounts.

Tested size: 8 servings; makes 11 cups

  • 2 tablespoons olive oil
  • 1 large (12 ounces) onion, coarsely chopped
  • 2 to 3 cloves garlic, minced (chopped into little pieces)
  • 3 pounds sugar pumpkin (flesh only), pumpkin, cut into 2-inch pieces (12 cups; may substitute butternut, kabocha, kuri, jarrahdale or hokkaido squash); see VARIATION)
  • 8 ounces carrot, scrubbed well and coarsely chopped
  • 1 large (12 ounces) sweet potato, peeled and coarsely chopped
  • 2 cups water, or as needed (may substitute no-salt-added vegetable or chicken broth)
  • 1 to 2 teaspoons curry powder
  • 1/2 teaspoon freshly grated nutmeg
  • 3 tablespoons pure maple syrup
  • 1/8 teaspoon sea salt
  • Sour cream, for serving (optional)


Heat the oil in a large Dutch oven over medium-high heat. Once the oil shimmers, add the onion and stir to coat. Cook for 8 to 10 minutes or until the onion begins to turn translucent; stir occasionally and adjust the heat as needed to keep it from burning.

Stir in the garlic (to taste); cook for a few more minutes, until fragrant. The pieces of onion should be starting to brown, or caramelize, around the edges.

Add the pumpkin, carrot, sweet potato and water, stirring to incorporate. Bring to a boil, then reduce the heat to low. Stir in the curry powder (to taste) and nutmeg until well blended. Cover and cook (on low heat) for 25 to 30 minutes or until all of the vegetables are tender. Remove from the heat.

Use an immersion (stick) blender to create a pureed soup, or transfer the mixture in batches to a food processor and puree until smooth. If the soup is too thick, add water to achieve the desired consistency. Return the soup to the Dutch oven or pour it into a warm serving bowl as you work.

Stir in the maple syrup and the salt.

Serve warm with a dollop of sour cream, if using, or cool completely before storing.

VARIATION: About 22 ounces of canned pure pumpkin puree can be used instead of fresh pumpkin. In that case, add an extra 3 1/2 cups of water or broth to the mixture before you puree it.

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Recipe Source

Adapted from Chris and Sara Guerre of the Maple Avenue Market Farm in Great Falls.

Tested by Moira E. McLaughlin.

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Nutritional Facts

Calories per serving: 160

% Daily Values*

Total Fat: 4g 6%

Saturated Fat: 1g 5%

Cholesterol: 0mg 0%

Sodium: 80mg 3%

Total Carbohydrates: 32g 11%

Dietary Fiber: 4g 16%

Sugar: 12g

Protein: 3g

*Percent Daily Value based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Total Fat: Less than 65g

Saturated Fat: Less than 20g

Cholesterol: Less than 300mg

Sodium: Less than 2,400mg

Total Carbohydrates: 300g

Dietary Fiber: 25g

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