Thai Pumpkin Soup

UCHealth Wellness Team
Dec. 11, 2015
pumpkin soup
pumpkin soup


  • 2 (16 ounce) cans fat-free, reduced-sodium chicken or vegetable broth
  • 2 cups cooked pumpkin puree (or a 15 ounce can)
  • 1 (12 ounce) can mango nectar
  • 1/4 cup reduced-fat chunky peanut butter
  • 2 tablespoons rice vinegar
  • 1 1/2 tablespoons finely chopped green onions
  • 1 teaspoon grated peeled fresh ginger
  • 1/2 teaspoon grated orange rind
  • 1/4 teaspoon crushed red pepper
  • 1 teaspoon garlic, crushed
  • Chopped fresh cilantro (optional)


1. Combine first 3 ingredients in a large pot and bring to a boil. Cover, reduce heat and simmer 10 minutes.

2. Combine 1 cup pumpkin mixture and peanut butter in blender or food processor; process until smooth. Return mixture to pan. Stir in vinegar and all ingredients (except cilantro); cook 3 minutes or until thoroughly heated.

3. Ladle into soup bowls. Sprinkle with cilantro, if desired.

Nutrient facts per serving: Calories 142; Fat 4 g; Protein 6 g; Carbohydrates 21 g; Fiber 4

About the author

UCHealth is an innovative, nonprofit health system that delivers the highest quality medical care with an excellent patient experience. With 24,000 employees, UCHealth includes 12 acute-care full-service hospitals and hundreds of physicians across Colorado, southern Wyoming and western Nebraska. With University of Colorado Hospital on the Anschutz Medical Campus as its academic anchor and the only adult academic medical center in the region, UCHealth pushes the boundaries of medicine, providing advanced treatments and clinical trials and improving health through innovation.