Spooky Pumpkin Soup

by Michelle Fierek

Here’s a fun way to get those goblins of yours to eat a nutritious meal before heading out trick-or-treating!  


Pumpkin is a good source of vitamin C, vitamin A and zinc, all which play an important role in keeping our immune systems functioning well; something we can all use right now!


This soup is creamy and slightly sweet, but with a hint of spice. Pipe a fun design on top with sour cream or yogurt using a little squeeze bottle or Ziploc bag with a corner snipped.


Serve with toasted pumpkin seeds for added crunch! 


2 tablespoons butter

1 medium onion, chopped

1 carrot, chopped

1 medium sugar pie pumpkin*, peeled, seeded, and chopped (4 cups)

4 cups chicken or vegetable broth

1/2 teaspoon cinnamon

1/2 teaspoon nutmeg

1/2 teaspoon turmeric

Salt and pepper, to taste

1 tablespoon maple syrup

Cream or sour cream for garnish

Toasted pumpkin seeds (pepitas), for garnish 

*Sugar pumpkins are a smaller baking pumpkin, not to be confused with the large jack-o-lantern pumpkins we see around at Halloween. Butternut squash, acorn squash, or sweet potatoes also make great substitutes. You may also use two (15 ounce) cans of pumpkin purée.



1) In large pot, melt butter over medium heat. Add onion and carrot and sauté for about 5 minutes until tender.

2) Add pumpkin, broth, and spices (except maple syrup). Bring to a boil, reduce heat, then simmer until pumpkin is tender, approximately 20 minutes.

3) Remove from heat and purée with an immersion blender or carefully in batches in a blender until smooth. Stir in maple syrup.

4) Ladle into bowls and pipe a spooky design on top!