How many calories are in Creamy Pumpkin Soup?
Creamy Pumpkin Soup has about 146 calories per serving based on the current ingredient list and serving size on this page.
InternationalSoups And CreamsVegetarianGluten FreeLow CarbUnder 300 CaloriesQuick Meals30 Minute Meals
Creamy Pumpkin Soup
Creamy Pumpkin Soup is a Soups And Creams international recipe with 146 calories per serving, nutrition details, and step-by-step preparation guidance.
Calories
146 kcal
Total Time
15 min
Servings
1
Protein
5.8 g
About This Recipe
The story behind Creamy Pumpkin Soup
Creamy Pumpkin Soup is a soups and creams recipe with broad, cross-cultural appeal rather than roots in a single national cuisine. Dishes like this travel easily between kitchens and regions, picking up local ingredients and techniques along the way, which is why you will find so many variations built around pumpkin, milk, and olive oil.
Like most enduring soups and creams recipes, this one is less about a rigid formula and more about balance. The version on this page is written for 1 serving and lands at roughly 146 calories each, so you can see exactly how it fits your day before you start cooking.
Plan for about 15 minutes from start to finish. The steps below keep the method approachable for a home cook while staying close to the flavors that make Creamy Pumpkin Soup worth coming back to.
Ingredients
- Pumpkin1 cup (160 g)
- Milk1/2 cup (120 ml)
- Olive Oil1/2 tablespoon (5 ml)
- Oregano1/2 tablespoon (2 g)
Instructions
- 1
Step 1
Steam the pumpkin.
- 2
Step 2
Blend or mash the pumpkin and mix with the milk.
- 3
Step 3
Add the olive oil, oregano and salt and pepper to taste.
- 4
Step 4
Serve.
Nutrition Snapshot
Macros and micros at a glance
34/ 100
Forkd Score · Limited
This recipe is lighter on nutrient density relative to its per-serving calories.
Calories
146
Protein
5.8g
Carbs
17.6g
Fat
8.8g
Fiber
1.7g
Micronutrients
Unlock Micronutrients In The App
See vitamins and minerals in Forkd AI.
Download the app to check micronutrients while keeping your calories and macros in one place.
Download Forkd AI on the App StoreDiet and Allergen Guide
Vegetarian
Yes
Vegan
No
Gluten Free
Yes
Dairy Free
No
Allergens
MilkTree NutGluten
Meal Prep and Storage
Make it easier to prep ahead
Creamy Pumpkin Soup can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
Frequently Asked Questions
Common questions about Creamy Pumpkin Soup
How long does Creamy Pumpkin Soup take to make?
Creamy Pumpkin Soup takes about 15 minutes from start to finish. That is roughly about 15 minutes of prep. Actual times vary with your equipment and how much you prep in advance.
What ingredients can I substitute in Creamy Pumpkin Soup?
Most ingredients in Creamy Pumpkin Soup can be swapped for what you have on hand. Keep substitutions in the same role, trade one vegetable for another, one starch for another, or a protein for a similar protein, so cooking times and texture stay close. For dietary needs you can use a plant-based version of Milk. Larger swaps will shift the calories and macros shown on this page.
How should I store leftover Creamy Pumpkin Soup?
Creamy Pumpkin Soup can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used. Let it cool before sealing, and keep it refrigerated rather than at room temperature.
Can I freeze Creamy Pumpkin Soup?
Yes, Creamy Pumpkin Soup generally freezes well. Cool it completely, portion it into airtight freezer-safe containers, and freeze for up to 2 to 3 months. Thaw overnight in the fridge before reheating.
How do I reheat Creamy Pumpkin Soup?
Reheat Creamy Pumpkin Soup gently until it is piping hot throughout. The microwave is quickest for single portions, while the stovetop or oven keeps the texture closer to fresh. Add a splash of water or oil if it looks dry.
Can I scale Creamy Pumpkin Soup up or down?
Yes. Creamy Pumpkin Soup is written for 1 serving, and you can multiply or divide every ingredient by the same factor to scale it. Keep the ratios identical and check for doneness rather than watching the clock, since cooking times change only slightly. The calories and macros above are per serving, so they stay the same when you scale evenly.
What pan or dish should I use for Creamy Pumpkin Soup?
Use a large pot or Dutch oven for Creamy Pumpkin Soup so there is room to simmer without boiling over.
How do I know when Creamy Pumpkin Soup is cooked properly?
Creamy Pumpkin Soup is done when the ingredients are tender and heated through and the flavors have come together. Taste toward the end of cooking and adjust the seasoning before serving.
Is Creamy Pumpkin Soup suitable for vegetarians?
Yes. Creamy Pumpkin Soup is suitable for vegetarians as written.
Is Creamy Pumpkin Soup gluten-free?
Yes. Creamy Pumpkin Soup is gluten-free as written, but always double-check packaged ingredients if cross-contact matters to you.
Are there any allergen ingredients in Creamy Pumpkin Soup?
Yes. This recipe includes Milk, Tree Nut, and Gluten. Always review ingredient labels if you are cooking for an allergy-sensitive household.
Can I make Creamy Pumpkin Soup ahead of time?
Creamy Pumpkin Soup can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
How can I adjust Creamy Pumpkin Soup for my calorie or macro goals?
To make Creamy Pumpkin Soup higher in protein, add a lean protein source or swap part of the starch for a higher-protein ingredient. To lower calories, reduce calorie-dense toppings or oils while keeping the core ingredients the same.
Personalize This Recipe
Download Forkd and compare this recipe against your own calorie target.
See whether this meal fits your daily calories, protein goals, and broader nutrition plan after you create a profile in the app.
Scan to save Forkd on your phone.
Recipe Emails
Get recipe ideas and nutrition tips in your inbox.
If you liked Creamy Pumpkin Soup, sign up for new recipe collections, calorie guides, and simple nutrition tips from Forkd.
Similar Recipes
More recipes like this one
InternationalSoups And Creams
Creamy Broccoli Soup
Creamy Broccoli Soup is a Soups And Creams international recipe from the Forkd database with calorie and macro details.
150 cal7.7 g protein15 min
InternationalSoups And Creams
Cucumber Gazpacho
Cucumber Gazpacho is a Soups And Creams international recipe from the Forkd database with calorie and macro details.
88 cal3.3 g protein15 min
InternationalSnack
Air Fried Apple Chips
Air Fried Apple Chips is a Snack international recipe from the Forkd database with calorie and macro details.
86 cal0.2 g protein15 min
InternationalSnack
Almond and Cheese Bites
Almond and Cheese Bites is a Snack international recipe from the Forkd database with calorie and macro details.
170 cal5.9 g protein5 min
InternationalShakes
Almond Milk Protein Latte
Almond Milk Protein Latte is a Shakes international recipe from the Forkd database with calorie and macro details.
240 cal32.8 g protein5 min
InternationalBreakfast
Almonds with Protein Syrup
Almonds with Protein Syrup is a Breakfast international recipe from the Forkd database with calorie and macro details.
211 cal25.3 g protein10 min