Diabetes Cure

Pumpkin Soup

This content originally appeared on ForGoodMeasure. Republished with permission.

If you’ve never roasted a pumpkin, here’s your opportunity. A member of the gourd family, pumpkins are cousins to cucumbers, honeydews and zucchini. Antioxidant-rich and low-carb, this creamy, cold-weather soup comes together with the help of your oven, yielding a delicious starter to a festive meal, a side to a simple sandwich, or on its own for a light lunch. I’ll admit a hammer-like meat tenderizer and heavy-duty chef’s knife make this job, quite literally, painless.


Pumpkin Soup

Course Appetizer, Side Dish, Soup
Cuisine American
Servings 8 cups
Calories 99kcal


  • Before you begin, please note you will need an immersion blender or processor for this recipe.


  • 6 cups raw pumpkin seeded
  • 2 cups onion quartered
  • 6 cloves garlic
  • cup olive oil
  • 1 cup shiitake mushrooms
  • 5 cups low-sodium vegetable stock
  • 2 teaspoons salt
  • ½ teaspoon pepper
  • cup pepitas roasted


  • Preheat oven to 425 degrees.
  • Line a rimmed baking sheet with parchment.
  • Toss pumpkin, onion, and garlic in olive oil and arrange on prepared baking sheet.
  • Roast for 15 minutes.
  • Add mushrooms to roasting pumpkin mixture.
  • Roast an additional 15 minutes, until pumpkin is tender.
  • Let cool, then remove skins.
  • Transfer roasted vegetables to a Dutch oven.
  • Add vegetable stock, cover, and simmer for 1 hour.
  • Add salt & pepper.
  • Puree soup, using an immersion blender or processor.
  • Top with pepitas before serving.


Naturally low-carb & gluten-free


Serving: 1cup | Calories: 99kcal | Carbohydrates: 14g | Protein: 1g | Fat: 5g | Sodium: 884mg | Fiber: 2g

Please note that the nutritional information may vary depending on the specific brands of products used. We encourage everyone to check specific product labels in calculating the exact nutritional information.

Diabetes Daily