Pumpkins aren’t just for jack-o-lanterns. This creamy fall soup is made with fresh pumpkin and flavoured with nutmeg and thyme.

Yield: Serves 6.



  • 1 large onion, chopped
  • 1/4 cup salted butter
  • 1 large potato, peeled and diced
  • 3 carrots, diced
  • 4 cups cubed peeled pumpkin
  • 3 cups chicken stock
  • 1 tsp thyme, crumbled
  • 1/2 tsp nutmeg
  • Dash cayenne pepper
  • 1 1/2 cups milk or light cream
  • Salt and pepper*


  1. In a Dutch oven, sauté onion in butter until softened. Stir in potato, carrots and pumpkin; cook, stirring for 2 - 3 minutes.
  2. Add chicken stock, thyme, nutmeg and cayenne pepper. Cover and simmer for 20 minutes or until vegetables are tender.
  3. Puree in food processor or blender until smooth. Return to Dutch oven. Stir in milk and cook until heated through. Season with salt and pepper to taste. Soup may be frozen for up to 2 months.
Nutritional analysis per serving: 603 calories, 10 g fat, 7 g protein, 23.3 g carbohydrate, 3.3 g fibre, 187 mg sodium