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The Power of Pumpkin

Power of Pumpkin Soup

Pumpkins are not just for Halloween! They are low calorie, nutritional powerhouses that can be used to make savory soups, sweet treats and nutritious meals. A half cup of canned pumpkin or fresh cooked pumpkin provides a generous amount of beta-carotene. Eaten regularly, pumpkin and other orange plants such as carrot, squash and sweet potato may help reduce the risk of cancer through their potent antioxidant content.

Easiest Pumpkin Soup

Yield: Makes 8 cups
Serving Size: 1 Cup

140 calories


  • 1 medium onion, grated on a box grater or minced in food processor
  • 1 Tablespoons olive oil
  • 1 (29-oz.) can pumpkin puree
  • 1 quart (32 oz) chicken broth
  • 1/2 cup heavy cream, divided
  • 1 teaspoon pumpkin pie spice
  • 1 teaspoon paprika
  • 3/4 teaspoon salt
  • 1/4 teaspoon black pepper


  1. Heat olive oil in a saucepan over medium-high heat. Add the onion and cook, stirring, 3 minutes or until soft.
  2. Stir in the pure pumpkin, chicken broth, ¼ cup cream, spices, salt and pepper and cook, stirring occasionally, 3 minutes or until soup simmers.
  3. Ladle into bowls. Drizzle with remaining heavy cream in a swirl pattern.

Store leftover soup in an airtight container in the refrigerator for up to 3 days or in freezer up to 3 months.

Nutrition Facts

Nutrition per cup:  140 calories, 4 g protein, 11 g carbohydrate, 7 g fat, 240 mg sodium

Recipe adapted from


Anti-Cancer Recipes