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Pumpkin Soup

Jami Nolen

October 4, 2009



5 servings (serving size: 1 cup)



  • 2 teaspoons olive oil
  • 1 cup minced onion
  • 3/4 teaspoon dried rubbed sage
  • 1 teaspoon curry powder
  • 1/4 teaspoon ground nutmeg
  • 3 tablespoons all-purpose flour
  • 3 (10 1/2-ounce) cans low-salt chicken broth
  • 1 tablespoon tomato paste
  • 1/4 teaspoon salt
  • 1 (16 oz.) can pumpkin
  • 1 cup chopped peeled McIntosh apples
  • 1/2 cup light sour cream



Heat oil in a Dutch oven over medium heat. Add onion; sauté 3 minutes. Add sage, curry powder, and nutmeg; cook 30 seconds. Stir in flour; cook 30 seconds. Add broth, tomato paste, and salt, stirring well with a whisk. Stir in pumpkin and apple; bring to a boil. Cover, reduce heat, and simmer 25 minutes, stirring occasionally. Remove from heat; add sour cream.

If you desire a smooth soup, place mixture in a blender or food processor; process until smooth. Return mixture to Dutch oven.


Nutritional Information

Calories: 122 (23% from fat)
Fat: 3.1 g (sat 0.8 g, mono 1.2 g, poly 0.7 g)
Protein: 5.5 g
Carbohydrate: 19.9 g
Fiber: 2.3 g
Cholesterol: 1 mg
Iron: 2 mg
Sodium: 228 mg
Calcium: 102 mg



Funded in part by USDA SNAP.

Running out of money for food? Contact your local food stamp office or go online to For more information, call MU Extension's Show-Me Nutrition line at 1-888-515-0016.


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Last update: Friday, October 09, 2009