Creamy Pumpkin Soup
274 Calories
39 g Carbs
11 g Protein
8 g Fat
Total Time
8 servings

If you need a warm meal on a cold winter night, this soup will fit the bill. It's rich in calcium, high in protein, and full of complex carbohydrates.


  • 8 cup pumpkin, canned
  • 4 large (3-1/4" dia) apple
  • 2 cup nonfat plain Greek yogurt
  • ¼ cup extra virgin olive oil
  • 1¼ cup table salt
  • ¼ tsp, ground black pepper
  • 4 cup low-sodium chicken broth

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  1. Begin by pre-heating the oven to 450 degrees F.
  2. Next, toss the apples and olive oil in a large bowl, coating with olive oil, salt, and pepper.
  3. Place on a large baking sheet and then roast for 30 minutes. Stir in the sage and continue to roast until tender and starting to brown.
  4. Place a third of the pumpkin and apple mixture in a blender and blend until smooth with 2 cups of the broth.
  5. Move this to a large pot and then continue doing this two more times with the remaining squash and apple mixture.
  6. Stir in the sage and continue to cook for another 5-10 minutes or until heated through. Serve immediately.

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