Comida Kraft
Recipe Box

Easy Pumpkin Soup

Prep Time
Total Time

6 servings

Remember the best pumpkin soup you ever had? Smooth, subtly spicy and topped with sour cream? Making it at home is easy—and you'll have enough to share.

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What You Need

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Make It

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  • Heat oil in large saucepan on medium heat. Add onions and carrots; cook 8 min. or until crisp-tender, stirring occasionally.
  • Add pumpkin; mix well. Stir in water, broth and seasonings. Bring to boil; simmer on medium-low heat 5 min., stirring occasionally. Cool slightly.
  • Blend pumpkin mixture, in batches, in blender until smooth, returning each puréed batch to saucepan. Cook on medium heat 3 to 4 min. or until heated through, stirring occasionally.
  • Serve topped with sour cream and pepitas.

Make Ahead

Prepare soup as directed except do not top with sour cream and pepitas. Cool completely. Store in refrigerator up to 24 hours. When ready to serve, cook soup in saucepan on medium heat 10 min. or until heated through, stirring occasionally. Serve topped with sour cream and pepitas.

Special Extra

Garnish each serving with a light sprinkling of ground cinnamon.


  • 6 servings

Healthy Living

  • Low sodium
  • Good source of vitamin A or C
  • Generally Nutritious
  • Diabetes Center

Diabetes Center

  • Carb Choices: 1 Carb Choice

Diet Exchange

  • 1/2 Starch
  • 1 Vegetable
  • 1-1/2 Fat

Nutrition Bonus

Both the pumpkin and carrots are an excellent source of vitamin A in this delicious low-sodium soup.

Nutritional Information

Serving Size 6 servings
Calories 140
Total fat 9g
Saturated fat 3g
Cholesterol 15mg
Sodium 160mg
Carbohydrate 13g
Dietary fiber 4g
Sugars 7g
Protein 4g
% Daily Value
Vitamin A 290 %DV
Vitamin C 8 %DV
Calcium 6 %DV
Iron 10 %DV

* Nutrition information is estimated based on the ingredients and cooking instructions as described in each recipe and is intended to be used for informational purposes only. Please note that nutrition details may vary based on methods of preparation, origin and freshness of ingredients used.

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