Cream Free Healthy Pumpkin Soup

So, it happened. I had my designated 'sick day(s)' for the year. I RARELY get sick so whenever people talk about cold and flu season, I'm like "Whatever. Does not apply". Except right now, when I'm writing this. Because breathing out of my face, like a human, is proving to be quite difficult. When I'm sick, this is the kind of recipe that appeals to me: a hearty soup that doesn't take a lot of energy to eat (chasing around pieces of produce or noodles is not what I feel like doing right now). And after asking you guys on Instagram what you wanted to see me make with my sugar pumpkins, pie or soup, you said both. It was getting intense. So here's the soup. The pie is on the way.

This pumpkin soup is different from your average pumpkin soup. Not only is it from scratch (as in, please go procure a pumpkin), but it's cream free. Many times vegetable soups rely on heavy cream to thicken. But the thing is, pureed winter squash is basically perfect for creating a creamy texture by itself! Paired with a lightly sautéed radicchio and balsamic with crunchy pecans and herbal thyme sprigs, this soup has everything going on in a balanced way. I should also mention it's made with turkey stock, because HELLO- make this after Thanksgiving! The timing couldn't be better. 

Cream free Pumpkin Soup

Healthy Pumpkin Soup with Radicchio

Serves 2 

/// Ingredients /// 

  • 1 medium sugar pumpkin
  • olive oil
  • 1/8th large white onion, chopped
  • 1 garlic clove, minced
  • 1 tsp ginger, minced
  • 1 1/2 C turkey stock
  • 1/4 t allspice
  • 1 bay leaf
  • 1 small apple, tart (granny smith), grated
  • 2 T pecans, chopped 
  • fresh thyme
  • Radicchio sautéed (1/4th of a head), thinly sliced
  • 2 t balsamic vinegar
  • sugar (if needed)

/// Directions /// Remove top of pumpkin and discard. Cut into sections and scoop out seeds. Place interior flesh up and brush with olive oil. Bake at 350 for about 30 minutes, or until you can easily pierce the pumpkin with a fork. Scoop the roasted pumpkin from the skin. Discard the skin.


In a saucepan, add onion, garlic, ginger and 2 teaspoons of olive oil. Heat over medium low and sauté until the onions are translucent. Add all spice, bay leaf, 1 small grated apple, pumpkin flesh and turkey stock to the pan. Cover and bring to a boil. Remove the lid and cook for 10 minutes on medium low heat. Remove the bay leaf (ESSENTIAL- DO NOT FORGET!). Place soup in a blender or use an immersion blender to purée soup until creamy. 




Toast pecans in a dry skillet until lightly browned and toasted. Stir or move constantly so as not to burn. 

In a skillet, heat 1 t olive oil on medium and lightly sauté radicchio with salt and pepper. Once the raddichio is wilted, add salt and pepper. If too bitter, add a sprinkle of sugar. Place in a small bowl and toss with balsamic vinegar. 

To serve soup, ladle pumpkin soup into a bowl. Top with thyme leaves (about a sprig per bowl), radicchio and pecans. 

Cream Free Healthy Pumpkin Soup
Cream Free Healthy Pumpkin Soup

Dietitian Nutritionist. My husband Chris and I create food and beverage photos, videos, stopmotions and recipes. And they're really cool.