Creamy Hot or Cold Pumpkin Soup with Yogurt (Great Thanksgiving or Holiday Recipe)

Pumpkin soup can be a perfect addition to your everyday fall menus and holiday meals. It’s warm, comforting, and flavorful, but also nourishing. Having dishes like nutritious pumpkin soup on your holiday table can help you stick to your healthy intentions while enjoying special meals more. It can fill you up and satisfy cravings.

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Pumpkin is one of the most nutrient-dense foods you can find. A half-cup has only 40 calories and no fat or sodium, and contains 3 grams of fiber, 10% of the daily value for iron and vitamin C, and 200% of the daily value for vitamin A, in the form of beta-carotene.

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Pumpkin or squash soup from a store or restaurant can be lower in nutrients, and each cup can have 15 or more grams of added sugar and 8 grams of saturated fat - that’s about as much sugar and saturated fat as there is in two fun-sized candy bars. This recipe has no added sugar and only 1-2 grams of saturated fat.

Variations and Serving Suggestions

• Swap cinnamon and nutmeg for a dash each of cumin and turmeric for a different flavor that’s still warm and welcoming.
• Serve with lemon juice, pumpkin seeds, or chopped parsley.
• Serve larger portions for a main course.
• Serve the soup with whole-grain bread or toast, or add cooked whole-wheat pasta, barley, or black beans for more fiber.
• For a low-carb meal, serve with sliced avocado.
• Use vegan yogurt or pureed avocado instead of yogurt for a plant-based version.

Recipe for Creamy Hot or Cold Pumpkin Soup with Yogurt

Makes 8 servings

Ingredients: 

• 1 tablespoon of olive oil
• 1 onion, chopped
• 2 garlic cloves, peeled and minced
• 4 cups of fresh pureed cooked pumpkin or 2 15-ounce cans of pumpkin puree
• 3 cups of low-sodium vegetable broth
• 1 cup of plain low-fat regular or Greek yogurt
• 1 teaspoon of ground ginger 1 tablespoon of fresh ginger, grated
• 1 teaspoon of ground cinnamon
• (Optional) ½ teaspoon of nutmeg
• Salt and pepper to taste

Instructions: 

1. Heat the olive in a large pot. Add the onion and saute over medium heat for 4-5 minutes. Add the garlic and cook for another 1-2 minutes. 
2. Stir in the pumpkin, ginger, cinnamon, nutmeg, salt, and pepper, and continue to cook for 3-4 minutes, stirring a few times. Add the vegetable broth, stir, and bring the mixture to a light boil. Reduce to a simmer and cook for 15-20 minutes, stirring occasionally. 
3. For a smooth texture, use an immersion blender or a food processor. Otherwise, skip this step.
4. Stir in the yogurt and heat the soup. Serve hot with any desired toppings, or allow to cool before refrigeration. Serve the next day with any desired toppings.

Nutrition information per serving: 140 calories, 5 grams of fat, 2 grams of saturated fat, 300 mg sodium, 10 mg cholesterol, 19 grams of carbohydrates, 3 grams of fiber, 3 grams of sugar, 4 grams of protein

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