Creamy Pumpkin-Apple Soup

pumpkin soup

Autumn means pumpkins are back on the menu

Pumpkins take about 90-120 days to ripen and mature, so if you planted seeds in early summer, it’s harvest time!

If you don’t have a garden, you’ve probably seen the mountains of sugar pumpkins at your local grocery store produce section by now.

In either case, it’s time for some cozy pumpkin recipes, and this one fits the bill. Fall apples join in for extra sweetness in this soup, with the spiciness added of ginger and cloves.

You can use the can of pumpkin the ingredients call for, or opt for roasting a medium sugar pumpkin that gives you about 2 cups of pumpkin when you scoop out the flesh from the skin. Enjoy the fall goodness.

Makes: 4 servings

Prep Time: 15 minutes

Cook Time: 35 minutes

Total Time: 50 minutes


2 tablespoons extra virgin olive oil

1 large yellow onion, chopped

4 carrots, chopped

2 granny smith apples, peeled and chopped

2-inch piece of fresh ginger, peeled and sliced

2 garlic cloves, minced

1 cup red lentils

3 sprigs fresh thyme

1 teaspoon salt 

¾ teaspoon ground black pepper

1 15-ounce can pumpkin puree

4 cups (32-ounces) chicken bone broth

½ cup plain yogurt, for serving

Parsley or thyme, for garnish


  1. In a large pot set over medium-high heat, warm the olive oil. Add the chopped onion, carrots, and apples and saute for about 4 minutes.

  2. Add the ginger and garlic to the pot and cook for 1 to 2 minutes more.

  3. Add lentils, thyme, salt, ground black pepper, pumpkin puree, and bone broth to the pot. Stir to combine. Bring the mixture to a boil, then reduce heat to medium-low and simmer for 20 to 25 minutes or until the lentils are softened.

  4. Discard the thyme sprigs and remove soup from heat. Let the soup cool for 10 minutes, then transfer to a blender and puree until smooth. You may need to work in batches depending on the size of your blender jar. Alternatively, you can use an immersion blender to puree the soup directly in the pot. 

  5. Ladle soup into serving bowls and top each with 2 tablespoons of yogurt, parsley or thyme, and/or cracked black pepper if desired. 


Per serving

Calories: 455 

Fat: 10 grams

Saturated Fat: 3 grams

Cholesterol: 8 milligrams

Sodium: 723 milligrams

Carbohydrate: 65 grams

Fiber: 15 grams

Sugar: 20 grams

Added Sugar: 0 grams

Protein: 26 grams