4 Healthy Halloween Pumpkin Soup Recipes

Hey guys. With Halloween now less than 30 days away, you’re probably starting to see pumpkins popping up all over the place. While pumpkins are traditionally used to create spooky Jack O’Lanterns, they’re also a highly nutritious vegetable and are loaded with carotenes, copper, iron, manganese, magnesium, phosphorus, potassium, vitamin A, vitamin B1, vitamin B2, vitamin B3, vitamin B6, vitamin B9, vitamin C and vitamin E.

Today I’m going to be discussing how you can take advantage of all this good nutrition by listing 4 Healthy Halloween Pumpkin Soup Recipes. Each one contains less than 400 calories and is made using all natural ingredients. Plus, all four recipes are super tasty and sure to keep you warm as the weather gets colder.

To prepare each of these healthy Halloween pumpkin soup recipes, you will need the following equipment…
– 4 Soup Bowls
– 4 Soup Spoons
– 1 Hand Blender
– 1 Large Casserole Pan
– 1 Wooden Spoon

1) Healthy Bell Pepper & Onion Pumpkin Soup Recipe

This healthy bell pepper and onion pumpkin soup recipe is rich, creamy and gives you three of your five a day in a single serving. It’s also packed full of vitamins, minerals and phytonutrients and contains just 317 calories per bowl.

Ingredients:
– 500ml Of Vegetable Stock
– 150ml Of Double Cream
– 20g Of Pumpkin Seeds
– 2 Tablespoons Of Extra Virgin Olive Oil (36ml)
– 1 Chopped Large Onion (150g)
– 1 Chopped Large Red Bell Pepper (164g)
– 1 Teaspoon Of Black Pepper (6g)
– 1 Teaspoon Of Dried Basil (6g)
– 1 Teaspoon Of Dried Thyme (6g)
– 1 Teaspoon Of Salt (6g)
– 1/2 Chopped Small Pumpkin (1kg)

Instructions:
1. Add the bell pepper, extra virgin olive oil and onion to the casserole pan, place it on the hob on a medium heat and heat the bell pepper and onion for 5 minutes.
2. After 5 minutes, add the pumpkin to the casserole pan, stir the ingredients with the wooden spoon and then heat for a further 10 minutes.
3. After 10 minutes, add the black pepper, dried basil, dried thyme, salt and vegetable stock to the casserole pan, give the soup mixture another stir with the wooden spoon, bring it to the boil and then simmer for a further 10 minutes.
4. After 10 minutes, add the double cream to the casserole pan, take it off the hob, turn the heat off and give the soup mixture one final stir with the wooden spoon.
5. Grab the hand blender and blend the soup mixture until it’s smooth and puréed.
6. Pour an equal amount of soup into each of the four soup bowls, top them with 5g of pumpkin seeds each and then serve the bowls of soup with the soup spoons.

Yield:
– 4 * 510ml Bowls

Calories:
– 1,268 Calories Total
– 317 Calories Per Bowl

Nutritional Information:

Nutrient	Amount Per Bowl (g)	Total Amount (g)
Carbohydrates	23.7	94.8
Of Which Dietary Fibre	4.3	17.2
Of Which Sugars	6.9	27.6

Fat	24.5	98
Of Which Monounsaturated Fat	11.4	45.6
Of Which Polyunsaturated Fat	2.4	9.6
Of Which Saturated Fat	10.7	42.8

Protein	4.3	17.2

2) Healthy Chilli, Salmon & Shrimp Pumpkin Soup Recipe

This healthy chilli and shrimp pumpkin soup recipe has a spicy kick and is sure to satisfy. The salmon and shrimp add generous amounts of protein to the soup and it all comes in at a cost of only 390 calories per bowl.

Ingredients:
– 500ml Of Vegetable Stock
– 150g Of Peeled & Deveined Shrimp
– 150ml Of Double Cream
– 20g Of Pumpkin Seeds
– 2 Tablespoons Of Extra Virgin Olive Oil (36ml)
– 1 Average Sized Chopped Salmon Steak (113g)
– 1 Teaspoon Of Black Pepper (6g)
– 1 Teaspoon Of Chilli Powder (6g)
– 1 Teaspoon Of Paprika Powder (6g)
– 1 Teaspoon Of Salt (6g)
– 1/2 Chopped Small Pumpkin (1kg)

Instructions:
1. Add the extra virgin olive oil and pumpkin to the casserole pan, place it on the hob on a medium heat and heat the pumpkin for 10 minutes.
2. After 10 minutes, add the black pepper, chilli powder, paprika powder, salt and vegetable stock to the casserole pan, stir the soup mixture with the wooden spoon, bring it to the boil and then simmer for a further 10 minutes.
3. After 10 minutes, add the double cream to the casserole pan, stir the soup mixture again with the wooden spoon and then take it off the hob.
4. Grab the hand blender and blend the soup mixture until it’s smooth and puréed.
5. Place the casserole pan back on the hob, bring it back to the boil, add the salmon and shrimp, then simmer for a further 10 minutes.
6. After 10 minutes, take the casserole pan off the hob, turn the heat off and give the soup mixture one final stir with the wooden spoon.
7. Pour an equal amount of soup into each of the four soup bowls, top them with 5g of pumpkin seeds each and then serve the bowls of soup with the soup spoons.

Yield:
– 4 * 493ml Bowls

Calories:
– 1,560 Calories Total
– 390 Calories Per Bowl

Nutritional Information:

Nutrient	Amount Per Bowl (g)	Total Amount (g)
Carbohydrates	18	72
Of Which Dietary Fibre	2.8	11.2
Of Which Sugars	3.6	14.4

Fat	28	112
Of Which Monounsaturated Fat	13.2	52.8
Of Which Polyunsaturated Fat	3.4	13.6
Of Which Saturated Fat	11.4	45.6

Protein	18.6	74.4

3) Healthy Beef & Sweet Potato Pumpkin Soup Recipe

This healthy beef and sweet potato pumpkin soup recipe is thick, chunky and very filling. It contains a good mix of all three macronutrients along with plenty of vitamins, minerals and phytonutrients. It’s also an excellent choice if you’re trying to stay slim with each bowl packing just 370 calories.

Ingredients:
– 500ml Of Vegetable Stock
– 150ml Of Double Cream
– 20g Of Pumpkin Seeds
– 2 Tablespoons Of Extra Virgin Olive Oil (36ml)
– 1 Average Sized Chopped Beef Fillet Steak (113g)
– 1 Teaspoon Of Black Pepper (6g)
– 1 Teaspoon Of Dried Rosemary (6g)
– 1 Teaspoon Of Garlic Powder (6g)
– 1 Teaspoon Of Salt (6g)
– 1/2 Chopped Small Pumpkin (1kg)

Instructions:
1. Add the extra virgin olive oil and pumpkin to the casserole pan, place it on the hob on a medium heat and heat the pumpkin for 10 minutes.
2. After 10 minutes, add the black pepper, dried rosemary, garlic powder, salt and vegetable stock to the casserole pan, stir the soup mixture with the wooden spoon, bring it to the boil and then simmer for a further 10 minutes.
3. After 10 minutes, add the double cream to the casserole pan, stir the soup mixture again with the wooden spoon and then take it off the hob.
4. Grab the hand blender and blend the soup mixture until it’s smooth and puréed.
5. Place the casserole pan back on the hob, bring it back to the boil, add the beef and sweet potato, then simmer for a further 10 minutes.
6. After 10 minutes, take the casserole pan off the hob, turn the heat off and give the soup mixture one final stir with the wooden spoon.
7. Pour an equal amount of soup into each of the four soup bowls, top them with 5g of pumpkin seeds each and then serve the bowls of soup with the soup spoons.

Yield:
– 4 * 484ml Bowls

Calories:
– 1,480 Calories Total
– 370 Calories Per Bowl

Nutritional Information:

Nutrient	Amount Per Bowl (g)	Total Amount (g)
Carbohydrates	23.5	94
Of Which Dietary Fibre	3.7	14.8
Of Which Sugars	5.5	22

Fat	26.5	106
Of Which Monounsaturated Fat	12.5	50
Of Which Polyunsaturated Fat	2.4	9.6
Of Which Saturated Fat	11.6	46.4

Protein	12.1	48.4

4) Healthy Spicy Tomato & Pumpkin Soup Recipe

This healthy spicy tomato and pumpkin soup recipe is less creamy than the other three soups listed above and instead has a hot, juicy taste. However, it’s still nutritionally dense and rich in a range of essential nutrients. It’s also the lightest soup on this list and contains a minimal 176 calories per bowl.

Ingredients:
– 500ml Of Vegetable Stock
– 20g Of Pumpkin Seeds
– 2 Chopped Large Tomatoes (364g)
– 2 Tablespoons Of Extra Virgin Olive Oil (36ml)
– 1 Teaspoon Of Black Pepper (6g)
– 1 Teaspoon Of Ground Coriander (6g)
– 1 Teaspoon Of Ground Cumin (6g)
– 1 Teaspoon Of Salt (6g)
– 1/2 Chopped Small Pumpkin (1kg)

Instructions:
1. Add the extra virgin olive oil and tomatoes to the casserole pan, place it on the hob on a medium heat and heat it for 5 minutes.
2. After 5 minutes, add the pumpkin to the casserole pan, stir the ingredients with the wooden spoon and then heat for a further 10 minutes.
3. After 10 minutes, add the black pepper, ground coriander, ground cumin, salt and vegetable stock to the casserole pan, give the soup mixture another stir with the wooden spoon, bring it to the boil and then simmer for a further 10 minutes.
4. After 10 minutes, take the casserole pan off the hob, turn the heat off and give the soup mixture one final stir with the wooden spoon.
5. Grab the hand blender and blend the soup mixture until it’s smooth and puréed.
6. Pour an equal amount of soup into each of the four soup bowls, top them with 5g of pumpkin seeds each and then serve the bowls of soup with the soup spoons.

Yield:
– 4 * 486ml Bowls

Calories:
– 704 Calories Total
– 176 Calories Per Bowl

Nutritional Information:

Nutrient	Amount Per Bowl (g)	Total Amount (g)
Carbohydrates	20.1	80.4
Of Which Dietary Fibre	3.9	15.6
Of Which Sugars	6	24

Fat	10.4	41.6
Of Which Monounsaturated Fat	7.1	28.4
Of Which Polyunsaturated Fat	1.8	7.2
Of Which Saturated Fat	1.5	6

Protein	3.5	14

Summary

I hope you like this article and manage to find a healthy Halloween pumpkin soup recipe that tingles your taste buds. Once you’ve given them a try, please come back and leave me a comment and let me know what you think of them. Also, if you’ve got any additional healthy pumpkin recipes to share, please do so by leaving a comment below. Finally, if you enjoyed this post, please Like It, +1 It, Pin It or Tweet It by using the buttons above or below this post :).