Creamy Pumpkin Soup

Everything pumpkin does not have to mean high sugar and even higher calories.  This healthier version, Creamy Pumpkin Soup is a warm and filling way for you to start off a meal or for a quick warm up as our days and evenings actually cool down!     
This recipe is great for your immune system and for your waistline!


  • 2 tablespoons olive oil
  • 1 onion diced fine
  • 1 leek chopped into thin slices
  • 1 tablespoon curry powder
  • 1 teaspoon turmeric
  • 1 teaspoon cumin
  • ½ tsp cardamom (optional)
  • 3-4 cloves crushed garlic
  • 2 cups pumpkin (roughly one can)
  • 2 cups vegetable broth
  • 1 can coconut cream (regular or light)
  • Pinch of salt and black pepper to taste
  • ¼ cup mixed pumpkin seeds and sunflower seeds (topping)


In a large soup pot, sauté the onion and leek in olive oil until golden.

Add pumpkin puree, vegetable broth, coconut cream and mix with wisk until uniform.

Add spices and continue to wisk as the soup simmers for 20 minutes.

Serve in bowls and top with pumpkin and sunflower seeds.



Makes 4 servings.

Calories: 180   Protein: 3g   Carbohydrates: 14g   Fat: 8g   Fiber: 4.5g

Recipe created by Kirsten Singler.

Kirsten Singler is a nutrition and wellness coach at Revolution Health Medical Center.  Kirsten began her career in nutritional counseling in 2009 as a graduate of the Southwest Institute of Healing Arts.  She is a 2015 graduate of Southwest College of Naturopathic Medicine.  

Kirsten is currently accepting new medical nutrition patients.



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