Healthy Curried Pumpkin Soup with Greek Yogurt

This easy pumpkin soup recipe requires just a handful of ingredients, and showcases many of Autumn’s best flavors. Made with canned pumpkin, Greek yogurt, an apple, and curry powder, this warming dish is the ultimate combination of comforting, hearty and healthy.

Healthy curried pumpkin soup made with reduced-fat Greek yogurt instead of cream.

Healthy curried pumpkin soup made with reduced-fat Greek yogurt instead of cream.

Last week I spent the week in Philly where Autumn is in full swing. I truly adore fall and it’s one of the things that I miss most about being located on the East coast. San Francisco has it’s own version of fall, but it’s not the same as pumpkin-infused, leaf-turning experience in the colder parts of the country.

It’s no surprise then that a good chunk of my week in Philadelphia was spent drinking apple cider, leaf-peeping and indulging in pumpkin goods. This little gem-of-a-recipe was something that I thought up after one of my Autumnal adventures around the city. It’s a combo of hearty, sweet and savory, and was a hit with my chief guinea pig (and boyfriend), Ethan. Plus, it’s made with Greek yogurt instead of cream, and ready in under 30 minutes. Enjoy!

Quick and easy curried pumpkin soup made with canned pumpkin, and Greek yogurt.

Quick and easy curried pumpkin soup made with canned pumpkin, and Greek yogurt.

Quick & Healthy Curried Pumpkin Soup

Ingredients:

  • 2 tsp curry powder

  • 1 tbsp olive oil

  • 2 cloves garlic

  • ½ large onion

  • 1 red apple

  • 2 cups low sodium chicken or vegetable broth

  • 2 cans pumpkin or butternut squash

  • 1 cup low-fat plain yogurt

  • 1/2 tsp salt

  • 2 tsp maple syrup (optional)

  • Pepper

 

Directions:

  1. Core the apple, and dice into small pieces, skin-on.

  2. Crush the garlic and thinly slice the onion.

  3. Add the olive oil, garlic, and onion to a medium-large pot.

  4. Place the pot on the stove, and turn the burner onto medium heat.

  5. Cook the garlic and onions until softened, stirring occasionally.

  6. Add the diced apple and curry powder to the pot. Saute for 2-3 minutes until aromatic.

  7. Pour the broth, canned pumpkin/squash, and maple syrup (if using) into the pot. Stir to combine the ingredients.

  8. Season the soup with salt and pepper.

  9. Bring the soup to a boil, then reduce the heat to low.

  10. Simmer for 25 minutes on low.

  11. After 25 minutes, stir in the Greek yogurt, and simmer for another 5 minutes.

  12. Let the soup cool slightly. Pour the soup into the blender. Blend on medium-high until smooth. Alternatively, you can use an immersion blender if you have one.

  13. Ladle the soup into serving bowls, garnish with cinnamon and enjoy!

Serves 4.


Check out more fall-inspired eats and treats here.

Quick and healthy curried pumpkin soup made with canned pumpkin, Greek yogurt, vegetable broth and an apple.

Quick and healthy curried pumpkin soup made with canned pumpkin, Greek yogurt, vegetable broth and an apple.