Posted by: Duke Raleigh Hospital | October 27, 2012

Pumpkins Are For More Than Carving

Pumpkin Curry Soup

While Martha Stewart makes great use of these for fall decor, we are focusing on the edible options. And, this recipe is quickly becoming our favorite fall look!

Here are a few reasons why we love it (and think that you will as well);

-We love healthy recipes that are nutritious and low in calories, fat, and sodium!

-One serving contains 680% of our daily recommended vitamin A, which keeps our vision and skin great, and helps prevent us from getting sick.

-It is high in  iron, which helps carry oxygen through our body, fight infection, and make collagen.

-It is packed with fiber, reducing our risk of cardiovascular disease, cancer, infections and lung disease.

-It’s easy and cheap! Canned pumpkin offers the same nutrients as fresh, and you can grab a can of organic pumpkin puree for next to nothing.

Nutrition Facts

Serving Size ¼ recipe
Calories 180
Calories from Fat 45
Total Fat 5 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 105 mg
Total Carbohydrate 30 g
Dietary Fiber 11 g
Sugars 14 g
Proteins 8 g
Vitamin A 680% DV
Vitamin C 6% DV
Calcium 15% DV
Iron 10% DV
Percent Daily Values (DV) are based on a 2,000 calorie diet.

Servings and Times

Servings 4
Preparation Time 45 minutes

Cups of Fruits and Vegetables Per Person: 1.0

Ingredients and Preparation  

Ingredients Measures
Butter 1 tablespoon
Finely chopped onion 1 cup
Garlic cloves, finely chopped 2
Celery, diced 1 cup
Curry powder 1 teaspoon
Ground coriander 1/8 teaspoon
Crushed red pepper 1/8 teaspoon
Water 3 cups
Low sodium chicken broth 1 cup
Pumpkin puree 1 can (32 ounces)
Fat-free half-and-half 1 cup
Sour cream and chives for garnish


  1. Melt butter in large saucepan over medium-high heat.
  2. Add onion, celery, and garlic; cook for 3 to 5 minutes or until tender.
  3. Stir in curry powder, coriander, and crushed red pepper; cook for 1 minute.
  4. Add water and broth; bring to a boil.
  5. Reduce heat to low; cook, stirring occasionally, for 15 to 20 minutes to develop flavors.
  6. Stir in pumpkin and half-and-half; cook for 5 minutes or until heated through.
  7. Transfer mixture to food processor or blender (in batches, if necessary); cover.
  8. Blend until creamy. Serve warm or reheat to desired temperature.
  9. Garnish with dollop of sour cream and chives.
Time Saving Tip: 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.


  1. […] (Psssst: This is under 200 calories and 10 grams of fat! Plus, pumpkin is packed with nutrients.) […]

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