Two Peas & Their Pod · by Maria Lichty★ 4.6 (33)
Easy Pumpkin Soup
NUTRITION · PER SERVING30M COOK
CAL 9%·PRO 5%
CARBS 25G54% OF CAL
5G FIBER6G OTHER14G TOTAL SUGAR
FAT 10G47% OF CAL
5G SAT5G UNSAT
BARS = SHARE OF RECIPE CALORIES · RINGS = FDA DV
A smooth, creamy pumpkin soup with warm fall spices and a hint of maple sweetness. Healthy and flavorful, it's ideal for quick weeknight dinners or fall holiday menus.
mainamericansoup🌀 blender🍲 stockpotdairy freegluten freeveganvegetarian
View the full recipe on Two Peas & Their Pod →We index the facts; the cooking instructions live with the creator.
Nutrition & ingredients
Ingredients
serves 6- 2 tablespoons olive oil
- 1 yellow onion, (chopped)
- 1 apple, (peeled, seeded, and chopped)
- 4 garlic cloves, (minced)
- 1 bay leaf
- 29 ounces pure pumpkin purée
- 1 teaspoon grated fresh ginger
- 1 teaspoon kosher salt
- 1/2 teaspoon ground cinnamon
- 1/2 teaspoon ground nutmeg
- 1/2 teaspoon paprika
- 1/8 teaspoon ground cloves
- Freshly ground black pepper, (to taste)
- 4 cups vegetable broth
- 2 tablespoons pure maple syrup
- 1/2 cup coconut milk ((can use heavy cream))
- Garnish: drizzle of coconut milk or heavy cream and toasted pepitas
At a glance
PER SERVING · TIME 30M
CAL 9%·PRO 5%
CARBS 25G54% OF CAL
5G FIBER6G OTHER14G TOTAL SUGAR
FAT 10G47% OF CAL
5G SAT5G UNSAT
BARS = SHARE OF RECIPE CALORIES · RINGS = FDA DV
Complete estimate · 100% of estimated mass resolved
All countable ingredients resolved. Figures are per serving.
- Prep
- 10m
- Cook
- 20m
- Sodium
- 740mg
- Total sugar
- 14g
Added sugar is not shown when one or more ingredients lack reliable added-sugar evidence.
Nutrition estimated from ingredients, per serving.
Vitamins & minerals
- Potassium
- 171mg
- Calcium
- 58mg
- Iron
- 3mg
Estimated from ingredients; USDA coverage varies by food.
- PREP
- 10M
- SODIUM
- 740MG
- ESTIMATE
- COMPLETE
Nutrition estimated from ingredients, per serving. 100% of estimated mass resolved.