Soup, Stew and Chili: Warm Soup, Stew and Chili: Pumpkin and Potato Soup

Steamy, sweet, smooth textured soup.

Author: CalorieKing staff
Date: November 26, 2008

Suggestions: * NOTE: The pumpkin used in this soup is not "jack-o-lantern" pumpkin. Use smaller pumpkins such as kabocha or jap squash. These are soft skinned and sweeter with a denser flesh.

Serves: 6 person(s)

Preparation Time: 15 mins
Cooking Time: 1 hrs 10 mins


    2 Tbsp light margarine or buttery spread (1 oz)
    1 large onion, diced
    2 shallots, chopped
    0.90 kg pumpkin (or orange squash), peeled and chopped *
    8 cup reduced-sodium chicken stock (3 1/3 pint) **
    1/2 tsp nutmeg
    1 pinch of salt
    1/2 tsp pepper
    2 medium potatoes, peeled and chopped
    2 Tbsp fresh parsley or chives


    On medium heat, melt the margarine in a large saucepan. Add the onions and shallots and cook 4 to 5 minutes, or until softened.

    Add the pumpkin, potatoes, nutmeg and stock; season with salt and pepper. Reduce the heat to low and simmer, covered for 1 hour until vegetables are cooked. Stir occasionally.

    Transfer vegetables and a little of the liquid to a food processor and blend until pureed. Return to saucepan and stir with a large spoon until well blended.

    Pour into serving dish. Garnish with parsley.


    ** For vegetarian soup, vegetable stock can replace chicken stock.

    Serving suggestion is not included in the nutritional analysis.

Nutritional Information
(Per Serving)

Calories:187 cals
Kilojoules:783 kJ
Fat:4.7 g
Carbohydrates:35.0 g
Protein:4.3 g
Cholesterol:0.0 mg
Sodium:880 mg
Saturated Fat:0.1 g
Fiber:4.0 g
Calcium:85.0 mg
Total Sugars:8.0 g

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