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Harvest Pumpkin Soup

Harvest Pumpkin Soup

Pumpkins are one of our favorite harvest foods: Sweet, earthy and overflowing with health-promoting beta-carotenes. Here they are combined with leeks, apples and cider to make a spicy, hearty soup, perfect for gathering the family around a steaming tureen. Warm and nourishing, this harvest pumpkin soup makes us happy it is autumn.


1 15-ounce can pumpkin puree, or 4 cups freshly-baked pumpkin chunks (if using fresh pumpkin, bake seeded pumpkin at 400F until tender, then peel and chop coarsely)
1 large leek, cleaned, white parts chopped
1 medium onion, chopped
1/2 celery root, peeled and chopped
2 tart apples, such as Granny Smith, peeled, cored, and chopped
7 cups good-quality vegetable broth
1 teaspoon peeled and grated fresh ginger
1 teaspoon crumbled fresh sage or 1/2 teaspoon dried sage
1 teaspoon dried thyme
Sea salt to taste
1/4 teaspoon ground turmeric
Dash of nutmeg
Freshly ground black pepper
1 cup apple cider
1/2 cup plain nonfat yogurt
1 cup grated sharp Cheddar (optional)

1. Gently steam the leeks, onion, celery root, and apples in a large Dutch oven or soup pot with 1/2 cup of the broth until soft, about 10 minutes.

2. Add remaining stock and pumpkin. Bring to a boil, reduce heat to low, and simmer for about 10 minutes, or until the vegetables are tender. Add ginger, sage, thyme, salt, turmeric, nutmeg, and a few grinds of pepper. Simmer for another 5 minutes. Taste and adjust seasonings, if desired.

3. Process about half the soup in a blender or with a hand-held blender. Return the pureed soup to the pot and stir in the cider and yogurt. Soup should be slightly chunky. Gently heat, but do not boil. Sprinkle each bowl of hot soup with a little Cheddar, if using.

Serves 8.

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Adapted from Pumpkin, by DeeDee Stovel (Storey Books, 2005). Copyright (c) 2005 by DeeDee Stovel. Reprinted by permission of Storey Books.
Adapted from Pumpkin, by DeeDee Stovel (Storey Books, 2005).

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Annie is a renowned expert in non-toxic and green living. She was named one of the top 20 environmental leaders by Body and Soul Magazine and "the foremost expert on green living." - Body & Soul Magazine, 2009. Learn Annie's latest eco-friendly news on, a website dedicated to healthy and green living.

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A super food for all 12 months of the now


+ add your own
11:14PM PST on Feb 28, 2014

Thanks for the recipe :)

7:56AM PST on Jan 22, 2013

Not really a fan of pupkin but reading this article made my taste buds tickle, thanks!

9:51AM PDT on Aug 4, 2012


1:19PM PST on Nov 24, 2011

The recipe looks good, minus the dairy for me.

10:59PM PST on Nov 17, 2011

Thanks for this recipe.

12:25PM PDT on Nov 3, 2011

Thank you

12:52AM PDT on Nov 2, 2011

Thanks for the article.

6:11PM PDT on Mar 28, 2011

Yummy recipe. I will try it out. Thanks for sharing.

1:32PM PDT on Oct 27, 2010

Thank you.

1:12AM PDT on Oct 24, 2010

Sounds good, but I thought combining fruits and vegetables is unhealthful food combining, yes?

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Disclaimer: The views expressed above are solely those of the author and may not reflect those of
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