Tuesday, February 1, 2011

Pumpkin-Apple Soup

Normally, I wouldn't be jumping back on the pumpkin band wagon so soon after the holidays but this soup is just too good to resist. And it is a great option for anyone who is hanging on to their New Year Resolution of eating in a healthy, low-fat and high fibre kind-of-way! It has less than 100 calories in a cup (makes 8 cups), 5 grams of fibre and 4 grams of protein.

I often make a batch and freeze this soup in individual servings. During the week I just pull them out for lunches as needed.

Adapted from the New Complete Cookbook
2 teaspoons cumin
1 large spanish onion, chopped
1 tsp cinnamon
1/4 tsp smoked paprika or cayenne pepper
4-5 cups low-sodium chicken or vegetable stock
2 cans (15 ounces) real  pumpkin (NOT pie fillling)
1/2 cup apple sauce, unsweetened
1/4 tsp pepper
3 tbsp lime juice, optional
thyme sprigs for garnish

What to do
  • Heat oil in a large pot and cook onions until translucent - about five minutes.
  • Add cinnamon, paprika, and cumin. Stir for 30 seconds or until fragrant (do not burn!).
  • Add all remainng ingredients.
  • Using a hand blender, carefully puree soup.
  • Bring to a boil and simmer for 5 minutes.
  • If using lime juice add just before serving.
  • Garnish dishes with thyme sprigs.

Note: If you don't have a hand blender, add onions mixture to blender and add 1 cup of stock. Puree. Pour back into pot and add the rest of the ingredients. Continue as directed.


  1. Oh, I bet the smoked paprika makes this just amazing! YUM! And I love the idea of freezing individual portions!

  2. I just had oatmeal with pumpkin and apples in it for breakfast so I'd definitely love this soup! Saving the recipe:-)

  3. Lovely addition of the apple sauce! Will definitely try that one, thank you!

  4. Sounds like a wonderful soup, love the addition of smoked paprika here.

  5. Ceecee, what a beautiful soup!!! That top photo is just gorgeous...so visually appealing :)

  6. This is really a lovely soup. Its color is phenomenal. I'm new to your blog and have just spent some time browsing through your earlier entries. I really like the food and recipes you feature here. I'll definitely be back. Have a great day. Blessings...Mary

  7. Sounds delicious, but is that a 1/2 jar of apple sauce?

  8. thanks for noticing that error! It's 1/2 cup of apple sauce!


  9. May I ask how you freeze this? I know you said in single portions, but how do you unthaw? Do so the night before and just microwave for your meal or?... not sure why I'm making it more difficult than it sounds but this looks fabulous and would be fantastic to have for more than one meal!

    - Samantha

  10. Hi Samantha! I just put the soup in reusable plastic containers and freeze them. When I leave for work in the morning, I just grab one, shove it in my purse and stick it in the fridge at work. They are never thawed by lunch so I just nuke them for 4 or 5 minutes. The texture doesn't change and it's delicious!

  11. This sounds fantastic! I love both pumpkin & apple...and the two combined in a creamy soups=heavenly!