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Low Fat Cream of Pumpkin Soup

User Rating 4 Star Rating (12 Reviews)


Low Fat Cream of Pumpkin Soup

Low Fat Cream of Pumpkin Soup

Fiona Haynes
Fall is the perfect time to bring out the stockpot and make warming soups. This low fat cream of pumpkin soup is perfect on a cold fall day, or as an appetizer for a Thanksgiving dinner. A spoonful of plain low fat yogurt can be swirled in just before serving.

Cook Time: 25 minutes

Total Time: 25 minutes


  • 1 tbsp olive oil
  • 1 small yellow onion, finely chopped
  • 2 garlic cloves, minced
  • 1 tbsp curry powder
  • 1 tsp cumin
  • 3 cups fat-free, low sodium chicken or vegetable broth
  • 1 15-ounce can pumpkin
  • 1 12-ounce can evaporated fat-free milk
  • Freshly ground Black pepper to taste


Heat oil in a large saucepan over a medium heat. Add onion and garlic and cook until softened. Stir in curry powder and cumin and cook for 1 minute. Add chicken broth and pumpkin. Reduce heat to low and simmer for 20 minutes. Add evaporated fat-free milk and cook for 2 minutes.

Transfer soup to a blender and blend until smooth.

Serves 6.

Per Serving: Calories 112, Calories from Fat 25, Total Fat 2,7g (sat 0.5g), Cholesterol 2mg, Sodium 101mg, Carbohydrate 15.6g, Fiber 2.9g, Protein 6.1g

User Reviews

Reviews for this section have been closed.

 5 out of 5
Cream of Pumpkin Soup, Member frresh

I made this recipe as written. But I had 2 large baked sweet potatoes in my fridge. So I used them instead, and followed the recipe exactly...until it came to the Evaporated Milk, I didnt have skim so I only used less than half of the can, it just didnt need it the rest. It was delicious. Added salt and pepper to enhance the flavor a bit. My hubby loved it and asked f he could finish the remainder. At this calorie level he can!! I cant wait to make it again, it was so fast and easy and cheap!

4 out of 4 people found this helpful.

See all 12 reviews

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