Pumpkin and Potato Soup

Pumpkin and Potato Soup

Steamy, sweet, smooth textured soup.


4 stars 4 stars 4 stars 4 stars (8 ratings made) Rate
Serves: 6 person(s) Change

Preparation Time: 15 mins
Cooking Time: 1 hr

Diabetes-Friendly Recipe Low-Carb Recipe High-Fiber Recipe High-Calcium Recipe Dairy-Free Recipe


  • 2 Tbsp light margarine or buttery spread (1 oz)
  • 1 large onion, diced
  • 2 shallots, chopped
  • 2 lb 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.


* 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.

Thanks to CalorieKing staff

Nutritional Info (per serving)

CALORIES 187 cals
Kilojoules 783 kJ
Fat 4.7 g
Saturated Fat 0.1 g
Cholesterol 0 mg
Sodium 880 mg
Carbohydrates 35.0 g
Fiber 4.0 g
Total Sugars 8.0 g
Protein 4.3 g
Calcium 85.0 mg
Note: A dash indicates no data is available.