Thursday, September 3, 2015

Healthy family recipe: Pumpkin soup

There is nothing more comforting on a wintery day than a warm cup of soup. Feed your family the energy they need to conquer snow filled weekends with this nutritious pumpkin soup.

Healthy family recipe: Pumpkin soup


Liz Coover, RD, LDN is a clinical dietitian for the Healthy Weight Program at The Children's Hospital of Philadelphia.

There is nothing more comforting on a wintery day than a warm cup of soup.

Feed your family the energy they need to conquer snow filled weekends with this nutritious pumpkin soup.

Pumpkin is the key ingredient to this savory recipe – it adds a creamy texture without all the fat. And with 4 grams of filling fiber per serving, this soup makes a perfect side to any sandwich.

Pumpkin Soup


  • 2 cups of pureed pumpkin (from fresh, frozen or canned)
  • ½ teaspoon of pepper
  • ¼ teaspoon of nutmeg
  • 1/8 teaspoon of ground coriander
  • 1 apple, peeled, core removed and chopped
  • 1 teaspoon of canola or vegetable oil
  • 2 cups vegetable broth
  • ½ cup of 100% apple juice
  • ½ cup of water
  • ½ cup fat free milk


  1. In a large bowl, mix together the pumpkin, pepper, nutmeg, and coriander. Set aside.
  2. Heat the oil in a large pot over medium heat on the stove. Add the chopped apple and cook, stirring for about 5 minutes.
  3. After 5 minutes, add the pumpkin mixture to the pot. Slowly add in the vegetable broth, apple juice, and water. Stir together and heat the soup until hot, but not boiling.
  4. Remove the soup from heat. Pour in the fat free milk. Stir well and serve.

Serving size:  1 cup

Servings per recipe: about 6 servings

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The Healthy Kids blog is your window into the latest news, research and advice around children's health. Learn more about our growing list of contributors here.

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Anna Nguyen Healthy Kids blog Editor
Sarah Levin Allen, Ph.D., CBIS Assistant Professor of Psychology at Philadelphia College of Osteopathic Medicine
Stephen Aronoff, M.D., M.B.A. Chair of the Department of Pediatrics at Temple University Hospital
Peter Bidey, D.O. Medical Director of Family Medicine at Philadelphia College of Osteopathic Medicine
Christopher C. Chang, MD, PhD, MBA, FAAAAI, FACAAI Associate Professor of Medicine in division of Rheumatology, Allergy and Clinical Immunology at UC Davis
Katherine K. Dahlsgaard, Ph.D. Lead Psychologist of The Anxiety Behaviors Clinic at Children's Hospital of Philadelphia
Gary A. Emmett, M.D., F.A.A.P Director of Hospital Pediatrics at TJU Hospital & Pediatrics Professor at Thomas Jefferson Univ.
Magee DeFelice, M.D. Chief of Allergy and Immunology at Nemours/Alfred I. duPont Hospital for Children
Hazel Guinto-Ocampo, M.D. Chief of Pediatric Emergency Services at Nemours duPont Pediatrics/Bryn Mawr Hospital
Rima Himelstein, M.D. Adolescent Medicine Specialist at Crozer-Keystone Health System
Jessica Kendorski, PhD, NCSP, BCBA-D Associate Professor in School Psychology/Applied Behavior Analysis at Philadelphia College of Osteopathic Medicine
Anita Kulick President & CEO, Educating Communities for Parenting
Janet Rosenzweig, MS, PhD, MPA VP for Programs & Research for Prevent Child Abuse America
Beth Wallace Smith, R.D. Registered Dietitian at Children's Hospital of Philadelphia
Emiliano Tatar, M.D. Pediatrician at Einstein Healthcare Network Roxborough Plaza
Jeanette Trella, Pharm.D Managing Director at The Poison Control Center at CHOP
W. Douglas Tynan, Ph.D., ABPP Director of Integrated Health Care for American Psychological Association
Flaura Koplin Winston, M.D., Ph.D. Scientific Director of the Children’s Hospital of Philadelphia’s Center for Injury Research and Prevention
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