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+ servings
4 from 1 vote
healthy pumpkin soup
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
  • 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
  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.