Pumpkin Soup

Not quite ready to let go of spooky season? You don't have to. With this hearty pumpkin soup recipe from Anna Painter at Delish, you can feel the warmth you need for winter with all the familiar flavors of fall! Besides being packed with vitamins and minerals, pumpkin is also relatively low in calories and very high in beta-carotene, a carotenoid that your body turns into vitamin A. For a winter wake-up, check out this delicious Pumpkin Soup!

Ingredients:

• 3 Tbsp. unsalted butter
• 2 carrots, thinly sliced
• 1 medium yellow onion, finely chopped
• 1 Tbsp. finely chopped garlic
• 2 tsp. finely chopped peeled ginger
• Kosher salt
• Freshly ground pepper
• 12 oz. butternut squash, peeled, cut into 1/2″ cubes
• 2 Tbsp. tomato paste
• 1/2 tsp. smoked paprika
• 1 (15-oz.) can pumpkin puree
• 6 cups (or more) low-sodium vegetable broth
• Heavy cream or sour cream and roasted pumpkin seeds, for serving (optional)

Instructions:

1. In a large Dutch oven or heavy pot over medium heat, melt butter. Add carrots, onions, garlic, and ginger; season with salt and pepper. Cover and cook, stirring occasionally, until vegetables are tender, 5 to 6 minutes.
2. Add squash, cover, and cook, stirring occasionally, until squash is barely fork-tender, 4 to 5 minutes. Add tomato paste and paprika and cook, stirring, until tomato paste is brick red, 1 to 2 minutes.
3. Add pumpkin puree and 6 c. broth. Partially cover pot, then bring to a boil over high heat. Reduce heat to medium–low and simmer, stirring occasionally, until squash is very tender, about 15 minutes.
4. Remove pot from heat. Using an immersion blender, blend until smooth (alternatively, let soup cool, then blend in batches with a standard blender). Add more broth, 1/4 c. at a time if needed, if soup is too thick; season with salt and pepper.
5. Divide soup among bowls. Top with a dollop of sour cream and pumpkin seeds (if using).

Why We Love This One…

• ✔️ Vitamin A powerhouse: Pumpkin puree is rich in beta-carotene, which converts to vitamin A — supporting vision, immune health, and skin health.
• ✔️ Fiber-rich and gut-friendly: Carrots and onions contribute dietary fiber, helping support digestion and promote fullness.
• ✔️ Anti-inflammatory and immune-supporting: Spices like smoked paprika and aromatics like garlic and ginger add flavor and health-promoting compounds that combat inflammation.
• ✔️ Hydrating and nourishing broth base: The vegetable or low-sodium broth base delivers hydration, vital minerals, and comfort without heavy calories.
• ✔️ Heart-healthy fats (optional): Adjusting the recipe to include a drizzle of olive oil or light cream can add healthy fats that improve nutrient absorption and satiety.
• ✔️ Comforting and seasonal: A warm, nutrient-dense meal ideal for cooler seasons — delicious and nourishing in one bowl.

Can't get enough of pumpkin? Then you'll love these Pumpkin Overnight Oats!