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Tasty Tuesday-Curried Pumpkin Soup

Curried Pumpkin Soup Yield: 5 1-cup servings


  • 2-pound fresh pumpkin

  • 1 cup water

  • ½ onion, chopped

  • 2 cloves garlic, pressed

  • 1 large potato, diced

  • 2 cups water or broth

  • 2 cups fresh pumpkin, cooked

  • 1 cup non-dairy unsweetened milk

  • ½ teaspoon coriander

  • ½ teaspoon tarragon

  • ½ teaspoon sage

  • 1 teaspoon thyme

  • ¼ teaspoon white or red pepper (optional)

  • 1 teaspoon curry powder

  • 2 Tablespoons nutritional yeast

  • 2 teaspoons salt

  • 1 teaspoon lemon juice

  • Sage and fresh parsley

  • ¼ cup non-dairy sour cream


  1. Remove stem of pumpkin so that pumpkin can fit into Instant Pot®.

  2. Add 1 cup of water and set at high pressure for 30 minutes.

  3. After pressure has been released, remove pumpkin. Cut in half and remove seeds and skin. Continue with recipe.

  4. Combine onion, garlic, potato, and water in saucepan. Cover and bring to boil. Reduce heat to simmer for 5 minutes or until potatoes are tender.

  5. Pour into blender and blend until smooth. Pour back into saucepan.

  6. Blend pumpkin and milk together. Pour into potato mixture.

  7. Add remaining ingredients to saucepan and mix well. Heat to desired temperature. DO NOT BOIL.

  8. Before serving sprinkle with sage and fresh parsley and a dollop of sour cream.

  9. Enjoy and Bon Appétit!

Oven method: Cut pumpkin in half. Remove the seeds and stem. Lay cut side down in a casserole dish and add 1-2 cups of water to cover bottom of dish about 1-inch deep. Bake at 350°F for 1 hour or until desired texture is reached. Nutritional Facts per 1-cup:

Calories 164

Fat 6g

Cholesterol 0 mg

Sodium 967mg

Carbohydrates 0 g

Fiber 4 g

Protein 4 g

Vitamin D 0 mcg

Calcium 234 mg

Iron 2 mg

Potassium 848 mg

Interested in more tasty recipes?

Order Dana's Start a New YOU!® Cookbook by calling 479-363-6585


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