PointsPlus Pumpkin Soup Recipe

Staff Writer
PointsPlus Pumpkin Soup Recipe
Pumpkin Soup
WeightWatchers.com

Pumpkin Soup

Fresh pumpkin lends this soup a particularly pronounced flavor; for a more refined presentation, strain the pumpkin purée just before adding the spices.

Ready in
1 h, 25 m
4
Servings
126
Calories Per Serving
Deliver Ingredients

Notes

*Note: You can substitute ½ teaspoon dried sage for every 1 ½ teaspoons fresh sage.

Ingredients

  • 4 pounds fresh whole pumpkin, preferably a sugar or pie pumpkin
  • 2 medium-sized cloves garlic, peeled
  • 3 cups reduced-sodium vegetable broth
  • 1 1/2 teaspoon fresh sage*
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground allspice
  • 1/4 teaspoon ground cinnamon

Directions

Preheat the oven to 350 degrees. Coat a large baking sheet with cooking spray.

Cut the pumpkin in half through its “equator” (meaning horizontally and not through the stem). Scoop out any seeds and fibrous membranes. Set the pumpkin halves cut side down on prepared tray. Place a garlic clove under each pumpkin half. Bake until the pumpkin is soft and tender, about 1 hour. Let cool for 20 minutes. (At this point, the pumpkins can be put in a large, sealable container and stored in the refrigerator for up to 3 days.)

Scoop the flesh from the pumpkin shells into a food processor fitted with the chopping blade or a large blender. Add the garlic cloves and 2 cups of the broth; process or blend until smooth, scraping down the insides of the canister as necessary.

Pour the pumpkin purée into a large saucepan; stir in the remaining broth, sage, salt, allspice, and cinnamon. Bring to a simmer over medium-high heat, stirring occasionally. Reduce the heat to low and simmer, uncovered, for 10 minutes for flavors to blend.

Pumpkin Soup Shopping Tip

Look for vegetables that are firm and bright in color – avoid those that are wilted or have wrinkled skins, which are signs of age.

Pumpkin Soup Cooking Tip

Vegetable should typically be cooked as quickly as possible, as they can become bland and mushy, and lose vitamins and minerals.

Pumpkin Soup Wine Pairing

Chenin blanc with cream soups; pinot noir, gamay, grenache, or other light red wines with tomato-based soups, including tomato-based seafood soups; sercial or bual madeira or fino or manzanilla sherry with consommé or black bean soup; amontillado with black bean soup.

Nutritional Facts

Total Fat
0.7g
1%
Sugar
13g
N/A
Saturated Fat
0.3g
1.6%
Protein
5g
10%
Carbs
31g
10%
Vitamin A
1941µg
100%
Vitamin B6
0.3mg
16.4%
Vitamin C
42mg
70%
Vitamin E
5mg
25%
Vitamin K
25µg
31%
Calcium
124mg
12%
Fiber
3g
12%
Folate (food)
76µg
N/A
Folate equivalent (total)
76µg
19%
Iron
4mg
22%
Magnesium
62mg
15%
Monounsaturated
0.1g
N/A
Niacin (B3)
3mg
14%
Phosphorus
204mg
29%
Potassium
1571mg
45%
Riboflavin (B2)
0.5mg
29.8%
Sodium
323mg
13%
Thiamin (B1)
0.2mg
15.9%
Zinc
2mg
10%