Pumpkin Soup Recipe - Clean Eating Magazine

Pumpkin & Pear Soup

Velvety smooth texture with both sweet and savory notes, this soup has the richness of a creamy soup - but without the cream. You can make this soup almost entirely in advance and garnish before serving.
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Pumpkin & Pear Soup image
  • Duration
  • Cook Time
  • Prep Time
  • 10Servings

Ingredients

  • 2 firm ripe pears, divided
  • 2 tbsp olive oil
  • 1 3 1/2-lb cooking pumpkin, peeled, seeded and cut into 1/2-inch cubes (about 7 1/2 cups)
  • 1 yellow onion, finely chopped
  • 2 tbsp finely chopped fresh sage leaves
  • 1/2 tsp ground allspice
  • 1/2 tsp each sea salt and fresh ground black pepper, plus additional to taste
  • 5 cups low-sodium chicken or vegetable broth
  • 1 tbsp fresh lime juice

Preparation

  1. Dice 1 1/2 pears and set aside. (NOTE: If making in advance, cover and refrigerate remaining half pear until needed.)
  2. In a 6-qt stockpot on medium-high, heat oil. Add pumpkin and cook, stirring occasionally, for 2 minutes.
  3. Add onion and cook, stirring occasionally, for 4 minutes. Stir in diced pear, sage, allspice, 1/2 tsp each salt and pepper and cook, stirring occasionally, until vegetables are crisp-tender, about 4 minutes.
  4. Add broth, scraping up any browned bits in the pot with a spoon.
  5. Bring to a boil, then reduce to a simmer and cook until pumpkin and pear are very tender, 6 to 8 minutes.
  6. Using an immersion blender, carefully purée soup. (Alternatively, purée soup in an upright blender, in batches, remove plastic lid in cover and cover top with a kitchen towel to allow steam to escape.)
  7. Cut remaining half pear into matchsticks. In a medium bowl, combine matchsticks with lemon juice, stirring to coat. Cover matchsticks and set aside in the refrigerator until needed.
  8. To serve, reheat soup on medium, stirring occasionally, until heated through. Season with additional salt and pepper. Garnish with pear matchsticks.

Nutrition Information

  • Serving Size: 1 cup pumpkin & pear soup and 1 tbsp pear matchsticks
  • Calories: 84
  • Carbohydrate Content: 14 g
  • Fat Content: 3 g
  • Fiber Content: 2 g
  • Protein Content: 1 g
  • Saturated Fat Content: 1 g
  • Sodium Content: 168 mg
  • Sugar Content: 6 g