Pumpkin Apple Soup
This velvety pumpkin apple soup combines the earthy richness of fresh pumpkin with the subtle sweetness of seasonal apples, creating a nutritional powerhouse that delivers over 200% of your daily vitamin A requirement in just one serving. The perfect balance of savory and sweet defines this autumn comfort food.
Equipment
- Large Heavy-Bottomed Pot
- Immersion Blender or Countertop Blender
Ingredients
- 4 cups fresh pumpkin peeled and cubed (sugar pumpkin or pie pumpkin varieties work best)
- 2 medium apples peeled, cored and chopped (Honeycrisp or Granny Smith preferred)
- 1 medium yellow onion diced
- 2 cloves garlic minced
- 2 tablespoons olive oil or unsalted butter for a richer flavor
- 4 cups vegetable broth low-sodium preferred
- 1 teaspoon fresh ginger grated (or ¼ teaspoon ground ginger)
- 1/4 teaspoon ground nutmeg
- 1/2 teaspoon ground cinnamon
- 1/4 teaspoon ground cloves
- 1/2 cup heavy cream coconut milk makes an excellent dairy-free substitute
- 2 tablespoons maple syrup optional, adjust based on apple sweetness
- salt and freshly ground black pepper to taste
- fresh sage leaves for garnish (optional)
- toasted pumpkin seeds for garnish (optional)
Instructions
- Prepare all your ingredients. Peel and cube the pumpkin into 1-inch pieces. Peel, core, and chop the apples into similar-sized pieces. Dice the onion and mince the garlic.
- Heat olive oil in a large, heavy-bottomed pot over medium heat. Add the diced onion and cook for 3-4 minutes until translucent but not browned. Add the minced garlic and cook for another 30 seconds until fragrant.
- Add the cubed pumpkin and chopped apples to the pot, stirring to coat with the oil and aromatics. Cook for 5 minutes, stirring occasionally. Add the grated ginger, nutmeg, cinnamon, and cloves, stirring to distribute the spices evenly.
- Pour in the vegetable broth and bring the mixture to a boil. Reduce heat to maintain a gentle simmer, cover partially with a lid, and cook for 20-25 minutes until the pumpkin and apples are very tender when pierced with a fork.
- Remove the pot from heat and let cool slightly (about 5 minutes). Using an immersion blender, puree the soup until completely smooth. If using a countertop blender, carefully transfer the soup in batches, filling only halfway each time.
- Return the blended soup to low heat. Stir in the heavy cream and maple syrup (if using). Season with salt and freshly ground black pepper to taste. Gently warm the soup through, being careful not to let it boil after adding the cream.
- Serve hot, garnished with fresh sage leaves and toasted pumpkin seeds if desired.
Notes
For a dairy-free version, substitute the heavy cream with coconut milk or cashew cream.
The soup can be made ahead and stored in the refrigerator for up to 4 days.
For freezing, it's best to freeze before adding cream. Freeze for up to 3 months.
For a lower calorie version, replace heavy cream with evaporated skim milk or unsweetened almond milk.
If using canned pumpkin, substitute 3 cups (about 1½ 15-oz cans) of pure pumpkin puree and reduce simmering time to 15 minutes.
The soup can be made ahead and stored in the refrigerator for up to 4 days.
For freezing, it's best to freeze before adding cream. Freeze for up to 3 months.
For a lower calorie version, replace heavy cream with evaporated skim milk or unsweetened almond milk.
If using canned pumpkin, substitute 3 cups (about 1½ 15-oz cans) of pure pumpkin puree and reduce simmering time to 15 minutes.
Nutrition
Calories: 215kcalCarbohydrates: 24gProtein: 3gFat: 13gSaturated Fat: 6gFiber: 4gSugar: 14gVitamin A: 245IUVitamin C: 20mgCalcium: 8mgIron: 6mg
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