Pumpkin Leek Soup


Pumpkin and leeks combine to make a healthy, low calorie soup perfect for serving at fall gatherings such as Thanksgiving. Pumpkin contains potassium, beta-carotene and vitamin A in abundance, and the leek contributes iron and vitamin C. This recipe yields approximately four servings of pumpkin leek soup, each containing only 230 calories and 13 grams of fat. Double or even triple the recipe for serving a larger crowd, if necessary.

Step 1

Slice the white portion of the leek into thin slices, and rinse off any dirt or debris. Melt the butter in a large skillet over medium heat. Saute the leek slices in the butter for about five minutes, or until soft.

Step 2

Transfer the cooked leek slices to a blender or food processor. Add 1 cup of the chicken broth, and process on medium speed until smooth.

Step 3

Pour the pureed leek mixture into a large, heavy saucepan. Add the remaining broth, pumpkin puree and evaporated milk. Whisk together and place over medium heat.

Step 4

Add the ground black pepper and dried thyme, and stir well to combine. Allow the mixture to come to a simmer, and cook for about five minutes to blend the flavors. Season with salt to taste.

Step 5

Remove the pan from the heat, ladle the pumpkin leek soup into bowls, garnish with grated Parmesan cheese and serve immediately for best results. Store any leftovers covered in the refrigerator for up to three days.

Things You'll Need

  • 1 large leek
  • 2 tbsp. unsalted butter
  • Blender or food processor
  • 2 cups chicken broth, divided
  • Large saucepan
  • 16 oz. pureed pumpkin
  • 1/4 tsp. ground black pepper
  • 1/4 tsp. dried thyme
  • Salt to taste
  • 1/4 cup grated Parmesan cheese


  • University of Illinois Extension: Pumpkin Nutrition
  • Texas A&M University: Leek
  • “Dana Carpender's Every Calorie Counts Cookbook”; Dana Carpender; 2006
  • Tufts University: Specialty Crops – Pumpkin
Keywords: pumpkin leek soup, pumpkin soup recipe, pumpkin and leek

About this Author

Willow Sidhe is a freelance writer living in the beautiful Hot Springs, AR. She is a certified aromatherapist with a background in herbalism. She has extensive experience gardening, with a specialty in indoor plants and herbs. Sidhe's work has been published on numerous Web sites, including Gardenguides.com.