SoupPumpkins are delicious, good for you, and can be used in a number of different ways. This seasonal squash is a fun way to embrace fall and welcome winter. What do you with your Halloween pumpkin after the big event? Make pumpkin pie? Throw it out? Why not try pumpkin soup this year? I have a super easy recipe to share with you that takes under an hour to prepare from start to finish. But first, did you know that pumpkins are full of nutrients and also low on calories? (only 50 calories per cup)  They are a wonderful source of dietary fibre for helping to maintain healthy cholesterol levels and improve digestive health. Pumpkins contain loads of the antioxidant beta-carotene, which has multiple benefits for your health. The body converts beta-carotene to vitamin A, which helps improve night vision.  Pumpkins also boast plenty of vitamin E which helps protects cells from damage and promotes healthy skin and hair. Pumpkins are incredibly versatile for making into a multitude of culinary delights including traditional pumpkin pie, cake, bread, muffins and of course, soup! My spicy pumpkin soup recipe is one of my favourites; simple to make and does not require many ingredients. The pumpkin, curry, and apple combination is delicious. Enjoy!

Spicy Curried Pumpkin and Apple Soup

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2 Tbsp. (15mL) vegetable oil (canola, sunflower, olive)

1 medium sweet white onion (chopped)

2 cloves garlic (finely chopped)

1 Tbsp. curry powder

1 small pumpkin (about 3 cups cubed)

1 medium apple (peeled, cored, and chopped)

1 L chicken or vegetable broth

1 Tbsp. firmly packed brown sugar

½ super chili pepper or other chili (finely chopped)

½ Tsp. of ground black pepper


Step 1

Wash pumpkin, poke all over with fork, and microwave on high for 5 min to soften pumpkin.

Remove from microwave, cut in half, remove seeds and pulp.

Peel and chop into 1 inch cubes. – set aside 

pumpkin  chopped

Step 2

Sauté onion, garlic, chopped chili, and apple in a heavy duty pot over medium heat, with oil until onion is tender – about 5 min.

Step 3

Add curry powder, ground pepper – stir for 1 min.

Step 4

Add vegetable or chicken stock, brown sugar, and cubed pumpkin. Bring to a boil on high heat. Reduce heat and simmer, covered, stirring occasionally for approximately 10 minutes, or until pumpkin is soft and a fork can be inserted easily.

stock  final

Step 5

Purée with an immersion blender or in batches with a traditional blender.

Garnish with parsley to serve, if desired.

Makes approximately 6-8 servings.