A Low-Fat Pumpkin Soup


Fall means cool, crisp weather. Harvests have come in and squash and pumpkin are plentiful. Soups have made their way back into the menus. Enjoy the wonderful rich taste of pumpkin soup without the fat and calories in this wonderful recipe.

Step 1

Spray bottom of 2 qt. saucepan with olive oil spray. Add onions, celery, red pepper (optional) and garlic. Sautee on low heat until onions are just cooked making sure to stir constantly.

Step 2

Add diced pumpkin or squash and stir. Add chicken broth, salt and pepper. Simmer until pumpkin is soft--about 20 minutes. Allow to cool slightly.

Step 3

Place soup mixture in blender carefully. Puree until smooth and creamy. Empty back into saucepan.

Step 4

Slowly add evaporated milk, stirring constantly. Allow to simmer and thicken about 15 minutes. Serve immediately.

Tips and Warnings

  • Remember that the soup is hot when pouring into the glass bowl of the blender. Place a small amount in first, allowing the glass to warm, before placing the rest in the blender. This will prevent the glass bowl from breaking.

Things You'll Need

  • Olive oil cooking spray
  • 1/2 cup finely diced onions
  • 1/2 cup finely diced celery
  • 1 small clove diced garlic
  • 1/4 tsp. salt
  • 1/4 cup finely diced red pepper (optional)
  • 3 cups no salt added chicken broth
  • 1 cup evaporated skim milk
  • 4 cups diced pumpkin/squash
  • 2 qt. saucepan
  • Blender


  • CDKitchen.com: Recipes
  • LowFatLifestyle.com: Recipes

Who Can Help

  • Food Network Healthy Eating Recipes
Keywords: butternut squash soup, low fat soup, reduced calorie soup

About this Author

Based in Wisconsin, Danita Fausek’s 30-year working career includes jobs in administration, construction and remodeling, as well as teaching quality processes and art classes. She has a degree in photography, and for more than 15 years, she ran her own business doing weddings and event planning. Fausek brings all of this expertise to her writing.