Pumpkin Soup with Cranberries

This soup is packed with a triple play of fiber in the pumpkin, dried cranberries, and pumpkin seeds. Pumpkin is also one of the highest sources of vitamin A you can find.

Serves: 4Hands-on: 15 minutesTotal: 1 hourDifficulty: Easy

Serves: 4


  • 2 Tbsp. olive oil
  • ½ cup chopped shallots
  • 2 Tbsp. chopped fresh sage
  • 4 cups vegetable stock
  • 2 cups canned pumpkin
  • ½ cup plain yogurt
  • ½ tsp. salt
  • ¼ tsp. ground white pepper
  • ½ cup dried cranberries
  • ½ cup roasted pumpkin seeds


  • Heat olive oil in a soup pot over medium heat. Sauté shallots and sage for 5 minutes. Add chicken or vegetable stock and pumpkin; bring to a boil. Simmer until pumpkin is cooked, about 45 minutes.
  • Purée soup in a blender until smooth. Stir in yogurt and season with salt and white pepper.
  • Serve with dried cranberries and roasted pumpkin seeds sprinkled on top.