Creamy Pumpkin Soup

Serves 6

Pumpkin seeds are an incredibly nutritious source of vitamins and minerals. They contain manganese, vitamin K, zinc, and phosphorous. Together these vitamins and minerals can help with wound healing, bolster your immune system to help you fight harmful bacteria and viruses, and improve your bone health. Adding these seeds to your seasonal fall recipes is an excellent way to boost its natural nutritional content. Looking for a new soup recipe to try this fall? Try this recipe from the American Diabetes Association Publication for a creamy pumpkin soup that you can make in your home in 30 minutes or less:

Ketogenic Eating Plans: What Are They? Are They Healthy?

Creamy Pumpkin Soup

¼ cup pumpkin seeds
2 tsp canola oil
1 medium onion, chopped
1 ½ cups canned pumpkin
3 ½ cups low-fat, reduced-sodium chicken broth
1 cup evaporated nonfat milk
2 Tbsp dry sherry
1 tsp cinnamon
Fresh ground pepper to taste


1) Preheat oven to 400 degrees Fahrenheit. Spread the pumpkin seeds on a small cookie sheet. Drizzle one tsp of canola oil on the seeds and toast the seeds for five minutes. Remove from the oven.

2) In a stock pot, heat the remaining oil. Add the onion and sauté for five minutes. Add the pumpkin and broth and bring to a boil. Simmer for 20 minutes. Add the milk, sherry, and cinnamon. Simmer for five minutes.

3) To serve, place soup in bowls and top with pumpkin seeds. Grind pepper over each serving.

Gale Pearson

About Gale Pearson, MS, RDN, CDCES

Gale Pearson, MS, RDN, CDCES is a Registered Dietitian and Certified Diabetes Educator with over 25 years of experience working with patients on dietary and nutrition wellness planning. Gale received her undergraduate degree from Hampton University and her Master of Science in Nutrition and Dietetics from Howard University.

With extensive experience in nutrition counseling, Gale works with her patients to develop strategies to improve their eating habits and lifestyles, in turn helping them to manage their weight and medical conditions. She credits witnessing her patients’ symptoms and overall health improvement as a result of the lifestyle changes as one of the most gratifying and rewarding aspects of her career.

At TPMG Nutrition Services in Newport News and Williamsburg, Gale provides one-on-one consultations, nutrition and weight management counseling, and diabetes education.

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