Healthy Pumpkin Soup (without cream)

It's become a tradition - something we do every year. We buy a pumpkin, cook it up, bag it and stock the freezer with it. Then my husband makes his amazing Healthy Pumpkin Soup (without cream)! But this year we almost didn't get a pumpkin...

Full of wholesome ingredients, this Healthy Pumpkin Soup with bacon and mushrooms is made without cream, tastes gourmet and is Weight Watchers friendly. It's very popular during the fall season, but great anytime of the year!

I also followed him around the kitchen while he cooked this year, measuring ingredients, capturing the process and writing it all down because not only do I want my kids to have this recipe, but also future generations. And it's too good not to be shared with the rest of the world! 

My husband enjoys making soup - he finds it therapeutic after a busy week at work. And he is damn good at it! He learned a lot working as a cook, including some useful soup making tips from some talented chefs he had the opportunity to work with and learn from. And the taste of this soup is testimony to that.

🥘 Ingredients

I consider this a gourmet pumpkin soup because not only is it outstanding, it's pretty involved. What I am saying is that this is not your make after work dinner soup; there is a time investment. But I guarantee you - your taste buds will be rewarded with amazing gourmet flavor.

I'm generally not fond of savory pumpkin things, but this pumpkin soup is an exception because it's unlike any pumpkin soup I'd ever had. I really is the best pumpkin soup recipe ever! It's that good! Made with bacon and mushrooms and no heavy cream, this pumpkin soup tastes gourmet, but is actually Weight Watchers friendly! This is a naturally dairy-free pumpkin soup (without the feta cheese garnish).

You will also need:

• bacon and turkey bacon * I use pre-cooked bacon. I takes less time and it's less messy to prepare. I buy it at Costco because the packages are larger and less expensive and you can pull out what you need, while keeping the rest of it in the freezer
• carrots
• celery
• mushrooms- white
• garlic
• soup stock (bouillon and water)
• Cajun seasoning
• cumin
• pumpkin purée
• white onion
• white wine - use any white wine, but a dry wine is best (sauvignon blanc, for example)
• feta cheese (optional garnish)

*See recipe card for quantities

📖 Variations

• bacon - I use a combo of turkey bacon and regular bacon, but you can use one or the other. * Use only turkey bacon to further reduce WW points/calories
• pumpkin puree- fresh pumpkin is best, but you can substitute canned pumpkin
• dairy-free - leave off the feta cheese garnish
• Cajun seasoning - you can substitute cayenne pepper
• soup stock - you can use vegetable stock instead of chicken stock, store bought or homemade
• pumpkin purée - you can use fresh pumpkin or cans of pumpkin puree

🔢WW Points

This Healthy Pumpkin Soup recipe is Weight Watchers friendly @ only 5 WW points on my plan,  per 1.5 cup serving (with BACON!) And it's the best ever Weight Watchers Pumpkin Soup ever! And although it has no cream, it's rich and has a wonderful creamy texture. This is because all the ingredients are pureed once it's cooked, making it a super light and healthy and a really WW friendly meal. *You can use turkey bacon to further reduce the points

🎃Best Pumpkin for Pumpkin Soup

It's recommended you use special cooking pumpkins, generically labeled sugar pumpkins or pie pumpkins, (specifically named Baby Pam, Autumn Gold, Ghost Rider, New England Pie Pumpkin, Lumina (which are white), Cinderella, and Fairy Tale) when cooking with pumpkin. You can read more about cooking pumpkins You can read more about cooking pumpkins HERE.

However, I don't think this is necessary to buy expensive sugar pumpkins. We ALWAYS buy the exact same type of pumpkin as we would for carving jack o' lanterns (from the big bin outside the grocery store) and they always taste amazing!

The key is that you puree the heck out of it before you bag it or it's too stringy! And then you drain off as much water as you can. Personally,  I'm not going to pay a lot more money for a cooking pumpkin (and get something a lot smaller), but the choice is yours. You can also use canned pumpkin for this recipe, but it's not going to be nearly as good. See how to cook a whole pumpkin (and make pumpkin puree HERE).

🎥 Video

Video: How to deglaze a pan

🍽Equipment

You will need a food processor (or immersion blender or hand blender) and a 6 quart pot. (affiliate links) for this easy pumpkin soup recipe.

🌡️Storage

Store this healthy pumpkin soup in the fridge in an airtight container for up to 5 days. This soup freezes well for up to 3 months.

👪 Serving Size

This creamy pumpkin soup recipe makes 16 servings. However, you can half, double or triple the recipe by clicking on the blue serving number and selecting the number of servings you'd like. The ingredient quantities will automatically adjust.

🥗 Side dishes

If you're not sure what to serve with this delicious pumpkin soup I recommend any kind of bun, bread, croutons, or crispy fried onion topping. Here are some suggestions:

• Onion & Olive Bread Machine Bread  (shown below)
• Dinner buns
• Everything Bagel Cloud Bread Recipe
• Bread Machine Italian Breadsticks

💭 Top Tips

Allow your soup to cool at room temperature before sealing and storing (but not longer than 2 hours, as that's when bacteria generally starts to grow). *This prevents it from tasting sour. Divide it into smaller containers to cool, as it cools faster and it's easier to store.

* I use pre-cooked bacon. I takes less time and it's less messy to prepare. I buy it at Costco because the packages are larger and less expensive and you can pull out what you need, while keeping the rest of it in the freezer!

💭The Great Pumpkin Shortage

And as I mentioned, we were lucky to get a pumpkin at all this year because there was a shortage!  Our early winter weather caused most of the pumpkin crop to rot in the field or right after picking. Sadly, some weren't as lucky as us. I'm just grateful we were able to get one and make our traditional pumpkin soup!

This Healthy Pumpkin Soup is made without cream and is not only Weight Watchers friendly, although it takes time, it's still easy to make and tastes gourmet. And even thought it can be eaten as a side, it's hearty enough for a meal! 

And if you are looking for additional healthy pumpkin recipes, try my Weight Watchers Crustless Pumpkin Pie (shown), my Sheet Pan Pumpkin Pie Pancakes, my Pumpkin Biscotti, my Healthy Pumpkin Bran Muffins and my Dairy-free Pumpkin bread!

Looking for more heathy fall soups? Check out these 31 Healthy Fall Soup recipes!

⭐ Reviews

Did you LOVE this homemade pumpkin soup recipe? Please leave a 5 star rating and comment below!

Here's what others are saying:

"This is so thick and creamy on its own. I love the bacon and mushroom too. It makes it a whole meal.!"⭐⭐⭐⭐⭐

Print

5 from 4 votes

📋 Healthy Pumpkin Soup (without cream) recipe

This Healthy Pumpkin Soup with bacon and mushrooms is made without cream, tastes gourmet and is Weight Watchers friendly.

Course dinner, lunch

Cuisine American, Canadian, North American

Keyword healthy, no cream, pumpkin, soup

Special Diet Dairy-free, Weight Watchers

Prep Time 30 minutes

Cook Time 1 hour 45 minutes

Total Time 2 hours 15 minutes

Servings 16 servings

Calories 137kcal

Author Dave Gilson

Cook ModePrevent your screen from going dark

Equipment

• 6 quart pot
• blender or food processor

Ingredients

• 6 oz turkey bacon * ½ -12 oz pkg
• 6 oz bacon * ½ -12 oz pkg
• 5 carrots
• ½ bunch chopped celery
• 3 cups sliced mushrooms
• 3 cloves garlic
• 8 cups water
• ¼ teaspoon cumin
• ½ teaspoon cajun seasoning
• 4 cups pumpkin puree * fresh pumpkin (*canned can be substituted)
• 1 onion
• 1 red pepper
• ½ tbsp + 1 teaspoon cajun seasoning (tsp added to mushrooms) *black pepper or cayenne can be substituted
• ¼ cup + 2 tablespoon white wine
• ½ tablespoon olive oil
• ⅔ cup -container of chicken or vegetable bouillon ½ a container approximately- add to taste
• water to fill pot
• nutmeg to taste (optional)

Garnish

• red pepper, finely diced and sauteed
• feta cheese, crumbled

US Customary - Metric

Instructions

• Chop bacon and fry turkey and regular bacon separately until crisp. Set aside.
• Dice carrots, celery and onions. Mince garlic.
• Sautee sliced mushrooms in bacon fat (optional) or in a little olive oil. Set aside.
• In a large, 6 quart pot, carmelize onions with garlic and olive oil for 5 minutes.
• Deglaze pot with 2 tablespoon white wine (see video in NOTES on how to deglaze)
• Then add carrots and celery and a dash of salt, Cover with lid and cook for about 10 minutes over medium heat on stove top, stirring occasionally to prevent burning.
• Add water and bouillon to vegetables in pot and bring to a boil.
• Add pumpkin and continue on rolling boil until vegetables are soft (and a fork can easily go through them). Add cumin and Cajun seasoning.
• Add ¼ cup wine.
• Add enough water to fill the pot to 2 inches below rim.
• Puree mixture in blender or food processor. * You will have to do this in small batches
• Return to pot, add mushrooms and bacon and add additional bouillon to taste, if needed.

Garnish

• Sautee red pepper for topping, if desired. Top soup with crumbled feta and red pepper and serve.
• Freeze remaining soup, as required. It freezes well!

Notes

*See post content for important recipe information and tips!

Nutrition Facts

📋 Healthy Pumpkin Soup (without cream) recipe

Amount Per Serving (1.5 cups)

Calories 137 Calories from Fat 72

% Daily Value*

Fat 8g12%

Saturated Fat 2g13%

Cholesterol 17mg6%

Sodium 841mg37%

Potassium 341mg10%

Carbohydrates 11g4%

Fiber 3g13%

Sugar 5g6%

Protein 6g12%

Vitamin A 13240IU265%

Vitamin C 14mg17%

Calcium 26mg3%

Iron 1mg6%

* Percent Daily Values are based on a 2000 calorie diet.

Nutrition

Serving: 1.5cups | Calories: 137kcal | Carbohydrates: 11g | Protein: 6g | Fat: 8g | Saturated Fat: 2g | Cholesterol: 17mg | Sodium: 841mg | Potassium: 341mg | Fiber: 3g | Sugar: 5g | Vitamin A: 13240IU | Vitamin C: 14mg | Calcium: 26mg | Iron: 1mg

SaveSaved!

🥣More Healthy and WW Friendly Soup Recipes!

• Loaded Pierogi Soup
• Reuben Soup
• Red Lentil Spinach Soup
• Easy Italian Wedding Soup- in under 30 minutes!
• Ukrainian Shortcut Borscht Soup with Beef
• Corn Chowder Soup
• Easy One-Pot Hamburger Soup