A Curried Pumpkin Soup Recipe using Canned Pumpkin Puree

pumpkin soup in a bowlThis is a curried pumpkin soup that involves no peeling of pumpkins!

There is nothing worse than hacking away at that pumpkin skin waiting with baited breath to see if you emerged unscathed or end up with stitches.

I like this pumpkin soup recipe because you can just open a can of pureed pumpkin to make this delicious homemade soup. Not only that, but with the addition of the curry powder, it puts a new twist on an old favorite.

This is also a soup recipe that is healthy as it is high in dietary fiber and Vitamin A.

Finish off your soup with a dollop of sour cream and chives or fresh coriander.

Pumpkin Soup Recipe

Preparation Time:  45 minutes   

Number of Servings:  4   

Cups of Fruits and Vegetables Per Person:  1.00

1 Tbsp butter
1 cup finely chopped onion
2 garlic cloves, finely chopped
1 cup diced celery
1 tsp curry powder
1/8 tsp ground coriander
1/8 tsp crushed red pepper
3 cups water
1 cup low sodium chicken broth
1 32 oz can pumpkin puree
1 cup fat free half-and-half


Melt butter in large saucepan over medium-high heat. Add onion, celery, and garlic; cook for 3 to 5 minutes or until tender. Stir in curry powder, coriander and crushed red pepper; cook for 1 minute. Add water and broth; bring to a boil. Reduce heat to low; cook, stirring occasionally, for 15 to 20 minutes to develop flavors. Stir in pumpkin and half-and-half; cook for 5 minutes or until heated through.

Transfer mixture to food processor or blender (in batches, if necessary); cover. Blend until creamy. Serve warm or reheat to desired temperature. Garnish with dollop of sour cream and chives or fresh coriander.

Preparation Tip for your Curried Pumpkin Soup: Soup may be prepared the day ahead. Cool to room temperature after adding pumpkin and half-and-half. Cover and refrigerate. Just before serving, blend then reheat to serving temperature, but do not boil.


Nutrition Facts
Pumpkin Curry Soup
Serving Size 1/4 recipe
Amount Per Serving
Calories 180 Calories from Fat 45
  % Daily Value (DV)*
Total Fat 5g 8%
 Saturated Fat 1g 3%
 Trans Fat 0g 0%
Cholesterol 0mg 0%
Sodium 105mg 4%
Total Carbohydrate 30g 10%
  Dietary Fiber 11g 44%
  Sugars 14g  
Protein 8g
Vitamin A 680%
Vitamin C 6%
Calcium 15%
Iron 10%

* Percent Daily Values are based on a 2,000 calorie diet.

Diabetic Exchange**

Fruit: 0
Vegetables: 1
Meat: 0
Milk: 0
Fat: 1
Carbs: 1
Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. 

This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included.


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