Creamy Pumpkin Soup

Featured in the Honolulu Star-Advertiser on October 11, 2017.



Creamy Pumpkin Soup

  • 4 cups pumpkin, peeled, seeded, and chopped
  • 1 cup red pepper, seeded and chopped
  • 1 cup zucchini, chopped
  • 1 cup yellow onions, chopped
  • 1/2 cup chopped celery
  • 6 tablespoons extra virgin olive oil
  • 1/2 cup toasted pumpkin seeds
  • 1 cup goat cheese, crumbled (or hard cheese)
  • 2 teaspoons fresh grated ginger
  • 4 cups vegetable stock


  1. In a large pot, add pumpkin, peppers, zucchini, onions and celery, add vegetable stock until at least half the vegetables are covered.
  2. Bring broth to a boil then let simmer over low heat for 30 minutes.
  3. Turn off heat and let soup cool to room temperature.
  4. Put vegetable and broth in a blender or food processor to puree.
  5. Add 2 tablespoons of olive oil to pureed mixture and return soup to pot and let simmer for 15 minutes before serving in individual soup bowls.
  6. Top each serving with 1 tablespoon of olive oil and pumpkin seeds crumbled cheese, and ginger.

Makes 4 servings.

Approximate Nutrient Analysis per serving (based on unsalted pumpkin seeds):
420 calories, 33 g fat, 11 g saturated fat, 30 mg cholesterol, 200 mg sodium, 20 g carbohydrate, 4 g fiber, 7 g sugar, 12 g protein


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