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Gluten Free – Egg Free – Vegetarian – Freezer Friendly


This beta-carotene and vitamin C-rich soup is a super healthy and delicious variation to the traditional pumpkin soup made with cream. Although it can be made completely with pumpkin, I like adding some sweet potatoes and carrots for additional nutritional benefits. Since I don’t cook with cream, I completely rely instead on skim milk thickened with powdered skim milk to give that strong and ‘full’ milk flavor. In pumpkin season, it is great to make this soup from fresh pumpkins, but make sure to strain the cooked pumpkin of extra water to make a thick purée (or else the called for amount of water for the soup needs to be adjusted to account for the extra liquid from the pumpkin).


  • 3 cups pumpkin purée (canned) (675 g)
  • 1 medium orange sweet potato (with skin), diced (375 g)
  • 1 medium carrot (no skin), sliced into circles (60 g)
  • 1 medium yellow onion, diced (160 g)
  • 1 tsp garlic, crushed
  • 1 tbsp olive oil
  • 4 cups water
  • 4 cups liquid skim milk
  • ½ cup powdered skim milk (45 g)
  • ½ tsp turmeric
  • ¼ tsp cloves
  • ¼ tsp cinnamon
  • ¼ tsp allspice
  • 1 ½ tsp salt


  1. In a large pot, covered, cook the onions with the olive oil on low heat for 20 minutes, stirring occasionally.
  2. Add the water, potatoes, carrots, garlic, and spices, then stir to mix. Cook, covered, on low, for 20 minutes, stirring occasionally.
  3. Blend in 3 or 4 batches until smooth. Return the soup to the pot.
  4. Mix the powdered milk and liquid milk in a separate bowl.
  5. In 2 batches, blend the milk and pumpkin, until smooth.
  6. Transfer to the pot, then on medium-high heat, whisk into the vegetable broth, stirring until the soup just comes to a boil.
  7. Garnish with raw or roasted pumpkin seeds if desired.


  • 97 Kcal
  • 1 g Fat
  • 5 g Protein
  • 17 g Carbs
  • 3 g Fiber
  • 9.4 g Sugar


To create an equally delicious sweet potato soup, one can use more sweet potatoes than pumpkin.

This recipe is from my book titled Homemade: Made Healthy & Whole – A Flavor of Lebanese Cooking and Other Healthy Recipes which contains over a 100 recipes made with a healthy and whole twist!


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