How to Make a Light Pumpkin Soup

Vegetable soups are a healthy combination of flavors and nutrients, which help keep you healthy while tasting great. Pumpkin soup is very nutritious and delicious.
How to Make a Light Pumpkin Soup

Last update: 03 January, 2020

Any healthy and nutritious diet should include a delicious light pumpkin soup. In addition to being healthy, it’s very appetizing and easy to make. In fact, its high nutritional value makes pumpkin indispensable when it comes to eating healthy.

Fiber, Potassium, Minerals

Pumpkin soup starts with fresh pumpkin.

A tasty, light pumpkin soup gives your body protein, carbohydrates, fiber, sodium, potassium and other minerals. At breakfast, lunch or dinner – hot or cold – these delicious recipes are key to maintaining a balanced diet that’s rich in vitamins.

Along with these benefits, light pumpkin soup is an excellent compliment to any diet and exercise routine. Its low caloric intake helps you reach and maintain your ideal weight.

These are the steps to make a light pumpkin soup that’s fast, fun, delicious, and above all, nutritious.

Light Pumpkin Soup with Parsley


  • 3 3/4 cups of pumpkin (750 g)
  • 1/2 onion
  • 4 medium carrots (80 g)
  • 1/2 leek (30 g)
  • 6 cups of water or vegetable broth (1.5 liters)
  • Light fresh cream cheese
  • Pepper
  • Salt
  • Parsley


  1. In a large pot, boil the water or broth with a pinch of salt.
  2. Add washed pumpkin, carrots, leeks and onions. Then, cut them into small pieces.
  3. Cook the vegetables for at least half an hour or until soft. Set them aside.
  4. Add salt and pepper to taste.
  5. When the vegetables are cool, add the creamy light cheese and mix until you get a smooth consistency without lumps.
  6. Then, add a pinch of salt and pepper.
  7. Finally, serve with small pieces of toast and sprinkle it with parsley.

Light Pumpkin Soup Recipe


  • 3 3/4 cups of pumpkin
  • 1 zucchini
  • 4 medium-sized carrots (80 g)
  • 1 leek (60 g)
  • 2 cups of water or vegetable broth (500 ml)
  • 2 tablespoons of light non-fat cream cheese (40 g)
  • Black pepper
  • 2 boiled eggs
  • Salt
  • Rosemary


  1. In a saucepan, heat the water or vegetable broth.
  2. Then, cut the pumpkin in half and remove the skin.
  3. Wash both halves and cut them into small squares.
  4. Slice or dice the carrots, onion, peeled zucchini and leek.
  5. When the water starts to boil, add all of the vegetables. Add salt and pepper to taste.
  6. Cook it for about 30 minutes or until the pumpkin is soft. Let it cool, then add the cooked eggs.
  7. Then, pour the mixture into the blender, and add the fresh cheese. Blend until it’s smooth well-mixed.
  8. You can serve this hot or cold.
  9. Finally, you can add breadcrumbs, pepper and rosemary to taste.

Check out this article: Cream of Garlic Soup for Heart Health

Pumpkin Soup with Toasted Seeds

Pumpkin soup with toasted seeds and bread.


  • 3 3/4 cups of pumpkin and its seeds
  • 1 onion
  • 1/2 leek
  • 2 potatoes
  • 1/2 eggplant
  • 6 cups of water or vegetable broth (1.5 liters)
  • 2 tablespoons of light non-fat cream cheese (40 g)
  • Pinch of salt and pepper
  • Olive oil


  1. First, remove the seeds from the pumpkin, toast them, and set them aside.
  2. Then, peel and cut the pumpkin into medium-size pieces to make them easier to cook.
  3. Wash, peel and cut the onion, potatoes and eggplant.
  4. Next, place the broth or water in a large pot and heat over medium heat until it starts to boil. Then, add the vegetables. We recommend using as little water as possible so that the nutrients of the different vegetables are concentrated.
  5. Cook it over medium heat for 25 minutes or until the vegetables are soft.
  6. Next, heat olive oil in a pan. Sauté the leek and onion until both ingredients have changed color.
  7. Then, add a pinch of salt.
  8. When the vegetables are soft, remove the pot from the heat and let it cool. Add salt and pepper to taste.
  9. Put the mixture back over the flame for two or three minutes.
  10. Then, add the cream cheese little by little, stirring until it’s the right consistency.
  11. Add salt and pepper to taste.
  12. Finally, serve the soup in a deep bowl and top it off with pumpkin seeds, toast, croutons, etc.
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We usually eat pumpkin seeds raw or toasted. However, you can also prepare other pumpkin seen recipes to take advantage of their benefits.