📋 Healthy Pumpkin Soup (without cream) recipe

5 from 4 votes

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

Allergen dairy, lactose

Prep Time 30

Cook Time 1 45

Total Time 2 15

Servings servings

Calories 137kcal

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)

Prep: Chop bacon and fry turkey and regular bacon separately until crisp. Set aside.
Dice carrots, celery and onions. Mince garlic.
Sautee sliced mushrooms 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.
Remove vegetables with scoop and drain spoon/slotted spoon.
Puree mixture in blender or food processor. * You may have to do this in small batches.
Return to pot, add mushrooms and bacon and add additional bouillon to taste, if needed.

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

*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.