Pumpkin Soup

Total Time
1 hr 25 min
10 min
1 hr 15 min
This savory but sweet soup is a make-ahead wonder: The pumpkin can be roasted in advance and stored in the fridge for 3 days until ready for use.


cooking spray

2 spray(s)

uncooked pumpkin

3½ pound(s), but a whole 4 lb sugar or pie pumpkin preferred

garlic clove(s)

2 medium clove(s), peeled

fat free vegetable broth

3 cup(s), reduced-sodium

fresh sage

1½ tsp, minced or 1/2 tsp dried sage

table salt

½ tsp

ground allspice

½ tsp

ground cinnamon

¼ tsp


  1. Preheat oven to 350°F. Coat a large baking sheet with cooking spray.
  2. Cut pumpkin in half through its “equator” (meaning, horizontally and not through the stem); scoop out any seeds and fibrous membranes. Set pumpkin halves cut side-down on prepared tray; place a garlic clove under each pumpkin half. Bake until pumpkin is soft and tender, about 1 hour. Cool on baking sheet for 20 minutes. (At this point, the pumpkins can be put in a large, sealable container and stored in the refrigerator for up to 3 days.)
  3. Scoop flesh from pumpkin shells into a food processor fitted with the chopping blade or a large blender. Add garlic cloves and 2 cups of broth; process or blend until smooth, scraping down insides of canister as necessary.
  4. Pour pumpkin puree into a large saucepan; stir in remaining 1 cup broth, sage, salt, allspice and cinnamon. Bring to a simmer over medium-high heat, stirring occasionally; reduce heat to low and simmer, uncovered, for 10 minutes for flavors to blend. Yields about 1 1/4 cups per serving.


If you start with a 4 pound whole pumpkin, you'll end up with about 3 1/2 pounds of flesh.

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