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Easy Pumpkin Soup

Easy Pumpkin Soup

Not all pumpkin recipes have to be sweet, this easy pumpkin soup recipe is savory with a bit of heat. This easy soup recipe is only 1 Weight Watchers point per serving. Delicious and healthy!
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Course: Lunch/Dinner
Keyword: easy recipe, healthy, pumpkin, soup
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 5
Calories: 85kcal
Author: Tracy


  • Stove


  • 15 oz pure pumpkin 1 can
  • 28 oz chicken stock or broth 2 cans
  • 1/2 cup diced celery
  • 1/2 cup diced carrots
  • 1/2 cup diced onions
  • 1 tablespoon diced hot pepper - jalapeno/habanero/chili
  • 2 teaspoons minced garlic
  • 1/4 teaspoon cayenne
  • 1/4 teaspoon cumin
  • Dash of salt and pepper
  • 2 oz low-fat cream cheese
  • 1/2 cup skim milk


  • In a medium pot, saute onions and garlic in a splash of olive oil for 2 - 4 minutes
  • Add in carrots, celery, pepper, pumpkin and spices and stir
  • Add broth, bring to boil
  • Reduce heat to a simmer and cover for 15 -20 minutes until vegetables are tender
  • Add the cream cheese and skim milk
  • Stir well, the cream cheese won't melt right away
  • Garnish with sour cream, green onions, or crushed tortilla chips if desired
  • Enjoy!


Calories: 85kcal | Carbohydrates: 13g | Protein: 4g | Fat: 2g | Saturated Fat: 1g | Cholesterol: 7mg | Sodium: 667mg | Potassium: 469mg | Fiber: 3g | Sugar: 6g | Vitamin A: 15603IU | Vitamin C: 22mg | Calcium: 92mg | Iron: 2mg
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