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Cooking Up Health - Pumpkin Vegetable Soup

Bowl of pumpkin soup with pumpkin seeds

Pumpkin, a favorite fall decoration, is a nutritious vegetable rich is vitamin A and vitamin C and a good source of potassium, vitamin E, fiber and many other nutrients.

Makes: 6 cups
Serving Size: 1 ½ cups


  • 1 tablespoon olive oil
  • 1 small onion, minced
  • 1 carrot, chopped
  • 1 celery rib, chopped
  • 3 cups other veggies (such as a combination of mushrooms, broccoli, zucchini)
  • 3 cloves garlic, minced
  • 1 cup spinach, baby or mature, chopped
  • 1 tomato, chopped
  • 1 (15-ounce) can plain pumpkin puree
  • 4 cups vegetable broth, reduced sodium preferred
  • ½ teaspoon dried oregano
  • ⅛ teaspoon salt, or to taste
  • ⅛ teaspoon black pepper, or to taste
  • Optional garnish: pumpkin seeds


  1. Heat oil in a large saucepot over medium heat. Add onion, carrot and celery. Sauté for about 5 minutes, until tender.
  2. Add the 3 cups of other vegetables and cook 3 to 4 minutes more.
  3. Add garlic, spinach and tomato. Stir for about 30 seconds.
  4. Add in pumpkin puree, broth, oregano, salt and pepper. Stir until puree has combined evenly into the broth.
  5. Bring to a boil, reduce heat and simmer for about 10 minutes.
  6. Garnish with pumpkin seeds if desired.

Nutrition (per serving without optional garnish):
Calories 110, Total Fat 4g, Saturated Fat 0.5g, Carbohydrate 18g, Fiber 7.5g, Protein 4g, Sodium 255mg

Heather’s Healthy Hints:
Making your own pumpkin puree is as simple as chopping and boiling a pumpkin, scooping out the softened flesh and mashing or blending it. Bonus - you can save the nutritious seeds to roast up as a snack or garnish: rinse and dry them, coat lightly with oil and salt, then roast at 350°F for about 20 minutes until they start to brown.

Find more family-friendly recipes and healthy eating tips in the Cooking Up Health section of D-H Health and Wellness.

Heather Wolfe, MPH, RDN, LD, CHC, is a registered dietitian and certified health coach with Dartmouth-Hitchcock’s Live Well/Work Well Employee Wellness Program.