Indian-Spiced Pumpkin-Apple Soup

Indian-Spiced Pumpkin-Apple Soup

Courtesy of American Heart Association

Garam masala, a blend of several dry-roasted ground spices often used in Indian cooking, adds warmth to this creamy soup — a perfect light lunch or side dish on a cold day.


  • 1 teaspoon canola or corn oil
  • 2 peeled apples, such as Fuji or Gala, chopped into 1-inch pieces
  • 1 medium onion, chopped into 1-inch pieces
  • 1/4 cup water, up to 1/4 cup water and 1/2 cup water, divided use
  • 2 cups canned solid-pack pumpkin (not pie filling)
  • 1 1/2 cups fat-free, low-sodium vegetable broth
  • 1 tablespoon garam masala
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon curry powder
  • 1/2 cup fat-free milk
  • 1/4 cup fat-free sour cream (optional)
  • 1 tablespoon plus 1 teaspoon unsalted shelled pumpkin seeds, dry-roasted


  1. In a medium saucepan, heat the oil over medium-high heat, swirling to coat the bottom. Cook the apples and onion for 5 minutes, or until soft, stirring frequently.
  2. Pour in 1/4 cup water. Cook, covered, for 7 minutes, or until the apples and onion are very soft, uncovering only once or twice to add 2 tablespoons of water as needed to prevent sticking (adding no more than 1/4 cup water total).
  3. Gently stir in the pumpkin, broth, garam masala, cinnamon and remaining 1/2 cup water. Increase the heat to high and bring to a boil. Reduce the heat and simmer, covered, for 10 minutes.
  4. In a food processor or blender (vent the blender lid), process the soup in batches for 10 to 15 seconds, or until slightly chunky. Carefully return to the pan.
  5. Slowly pour in the milk, stirring until blended. Cook over medium heat for 30 seconds, or until heated through.
  6. Garnish each serving with the sour cream and pumpkin seeds.

Nutrition per serving

  • Calories: 129
  • Fat: 3g
  • Cholesterol: 1mg
  • Sodium: 30mg
  • Carbohydrates: 25g
  • Protein: 5g

Makes 4 servings

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