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Celebrate Thanksgiving with a healthy, pumpkin soup

Published in Weight Management Author: Angela M. Beck, Registered Dietitian

CentraCare Weight Management

The week of Thanksgiving is here and squash is one of the key ingredients of the season.

The most common squash this time of year is pumpkin. While most probably are used to getting it in pie or a morning latte, there are several other ways to use these delicious vegetables.

One way to use squash is to make it into a puree. That way you can make a large batch and freeze what you do not use. This will stay good for up to 3 months in an air tight container or a good freezer bag. When you are ready to use it, just add to soups, ravioli filling or even as baby food.

You also can prepare it on the grill or in the oven. Any squash can be roasted or grilled and added to any main dish. They keep their shape nicely which just adds texture to your meal.

See the recipe below for Simple Pumpkin Soup. Use it to add to your family’s Thanksgiving feast. And to learn more and for more squash recipes, read our winter squash farmer’s market page.

Simple Pumpkin Soup

From: Minimalist Baker

Serves: 3-4 (About 1 cup each)


2 sugar pumpkins (~2 1/4 cups (450 g) pumpkin puree)
2 shallots, diced (~1/4 cup or 40 g)
3 cloves garlic, minced (1 1/2 Tbsp or 9 g)
2 cups (480 ml) vegetable broth
1 cup (240 ml) light coconut milk (or sub other non-dairy milk with varied results
2 Tbsp (30 ml) maple syrup or agave nectar (or honey if not vegan)
1/4 tsp each sea salt, black pepper, cinnamon, nutmeg


  1. Preheat oven to 350° F and line a baking sheet with parchment paper.
  2. Using a sharp knife, cut off the tops of two sugar pumpkins and then halve them. Use a sharp spoon to scrape out all of the seeds and strings.
  3. Brush the flesh with oil and place face down on the baking sheet. Bake for 45-50 minutes or until a fork easily pierces the skin. Remove from the oven, let cool for 10 minutes, then peel away skin and set pumpkin aside.
  4. To a large saucepan over medium heat add 1 Tbsp olive oil, shallot and garlic. Cook for 2-3 minutes, or until slightly browned and translucent. Turn down heat if cooking too quickly.
  5. Add remaining ingredients, including the pumpkin, and bring to a simmer.
  6. Transfer soup mixture to a blender or use an emulsion blender to puree the soup. If using a blender, place a towel over the top of the lid before mixing to avoid any accidents. Pour mixture back into pot.
  7. Continue cooking over medium-low heat for 5-10 minutes and taste and adjust seasonings as needed. Serve as is or with Kale-Sesame topping.

Garlic Kale Sesame Topping (Optional)


1 cup (67 g) roughly chopped kale
1 large garlic clove, minced
2 Tbsp (18 g) raw sesame seeds
1 Tbsp (15 ml) olive oil
pinch salt


  1. In a small skillet over medium heat, dry toast sesame seeds for 2-3 minutes, stirring frequently until slightly golden brown. Be careful as they can burn quickly. Remove from pan and set aside.
  2. To the still hot pan, add olive oil and garlic and sauté until golden brown - about 2 minutes. Add kale and toss, then add a pinch of salt and cover to steam. Cook for another few minutes until kale is wilted and then add sesame seeds back in. Toss to coat and set aside for topping soup.
  3. Recipe serves 3-4. Leftovers keep in the fridge for up to a few days, and in the freezer for up to a month or more.
Nutrition Information Per Serving
1789 g.149 mg.24 g.4.8 g.3.8 g.

Here are three more fun, fall recipes: