Recipes and Entertaining

Easy, Hearty (and Low-Point) Pumpkin Curry Soup

This recipe has been slightly modified from the one my mom makes (which may be also Libby’s recipe), with some added tweaks and substitutions. It’s super easy to prepare, full of yummy warm goodness, and reheats well. When you need to warm up and get cozy, serve with chunky pieces of oven warm bread, or tossed greens with pear slices and mustard vinaigrette. For a treat and when WW points can be spared, I’ve sometimes replaced the Greek yogurt and chive garnish with a light sprinkling of seasoned croutons.

Makes 6 servings. Without garnish or sides, plan for 4 points per serving.

All you need is one pot and a blender (immersion blender recommended; see the Tip, below), and a hungry tummy. Try it out, and send me pics of how it turned out. I’ll post your creations to the gallery!


2 Tbsp Butter (you can also use EVOO)

1 cup chopped onion (about 1 small-medium onion)    

2 cloves garlic, minced or pressed   (I often cheat and used jarred minced garlic)

2 tsp curry powder   

1/2 tsp kosher salt (or to taste)   

1/4 tsp white pepper (or more, to taste)   

3 cups fat-free, reduced-sodium chicken broth   

15 oz canned pure pumpkin (not pumpkin pie filling)   

12 oz. (1 can) evaporated milk (can also use fat-free evaporated milk or 2% reduced-fat milk)


    1. Melt the butter in a large stockpot or Dutch oven (recommended) over medium-high heat.
    2. Add the chopped onion and garlic and cook until tender (2-3 minutes), stirring frequently to avoid browning/sticking.
    3. Add the seasonings (curry, salt, pepper) and cook for 1 minute to release the flavors.
    4. Add the chicken broth and canned pumpkin to the pot, stir to blend. Bring the mixture to boil.
    5. Reduce to low heat and cook for 15-20 minutes, stirring occasionally.
    6. Whisk in milk. Continue to heat over low for about 5 minutes.
    7. Remove the soup from the heat and using an immersion/hand blender,  blend out any lumps.
    8. Serve warm; garnish with a dollop of fat-free plain greek yogurt (add 1 point) and some snipped chives (fresh are better, for both appearance and taste).

Busy Crab Tip: If you don’t have a hand blender, you can use a regular blender or food processor. But, blend in batches, returning each blended batch back into the pot. And don’t overload the blender or you may spend a good amount of time cleaning up soup from the ceiling and walls. I learned the hard way; thus, the immersion blender.

2 thoughts on “Easy, Hearty (and Low-Point) Pumpkin Curry Soup

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