Healthy Pumpkin Soup

It’s getting cold outside and pumpkin season is about to end. It’s time for delicious Pumpkin soup recipe. This time around made with apple, freshly grated ginger and Thai basil.

Just take a look at these simple ingredients that are needed to cook this healthy pumpkin soup;

• Mini pumpkin
• Fresh ginger
• Sage
• Fresh Thai basil (this was an amazing idea as it added great flavor to the soup)
• Brown sugar
• Apple

I saw a ton of recipes for pumpkin soup that required you to roast the pumpkin. I did take a bit different approach and decided to cook the pumpkin in the pot and use an immersion blender instead of roasting it.

After you have your core ingredients in the pot, everything should go easy! Cook for about 30 minutes, use an immersion blender to blend everything nicely or transfer pumpkin and apple into a food processor and blend it that way.

Healthy pumpkin soup ready to serve, garnished with Thai basil leave. 🙂

I also recommend checking our recipe for tasty vegetarian lentil soup.

If you make this recipe please snap a picture and hashtag it #foodflavorz – We would love to see your food photos on Facebook, Instagram or Twitter!

4 from 1 vote

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Healthy pumpkin soup

Prep Time

10 mins

Cook Time

35 mins

Total Time

45 mins

 

Deliciously good, pumpkin apple-ginger soup. Healthy and great for you.

Course: Soup

Cuisine: American

Keyword: Healthy soup, Pumpkin soup

Servings: 6 people

Calories: 115 kcal

Author: FoodFlavorz

Ingredients

• 2 1/2 cup Pumpkin fresh
• 1 Apple
• 1 pinch Crushed pepper flakes
• 2 tbsp Grated ginger fresh
• 1/2 cup Brown sugar
• 4 Sage leaves
• 10 Thai basil leaves
• 1 tbsp Olive oil
• 2 cups Water
• 32 oz Vegetable Stock
• 1 Apple

Instructions

1. Cut the pumpkin on half and scrape out all of the seeds. Carve the pumpkin out.
   

   
   

2. Preheat 1 tbsp of olive oil in a large pot. Add apple, pumpkin and 2 cups of water and vegetable stock. Bring it to boil and lower heat to medium. Add sage, brown sugar, Thai basil leaves. Lower heat to medium and cook for about 30 minutes.

   
   

3. Use an immersion blender to blend everything. Add grated ginger. Cook for another 10 minutes on medium heat. Season with a pinch of crushed pepper flakes.
   

Nutrition Facts

Healthy pumpkin soup

Amount Per Serving

Calories 115 Calories from Fat 23

% Daily Value*

Fat 2.6g4%

Saturated Fat 0.4g3%

Sodium 32mg1%

Carbohydrates 24.4g8%

Fiber 2.1g9%

Sugar 19.5g22%

Protein 0.8g2%

Vitamin A 1200IU24%

Vitamin C 10.7mg13%

Calcium 40mg4%

Iron 0.9mg5%

* Percent Daily Values are based on a 2000 calorie diet.