Pumpkin Soup with Apple-Walnut Topping

Prep time: 15min
Total time: 45min
Serves 4
1 tbsp
canola oil
15 mL
6 cups
peeled, diced pumpkin
1.5 L
small onion, diced
2 cloves
garlic, peeled and crushed
3 cups
Chicken Broth - 35% Less Sodium
750 mL
1 tbsp
Pure Maple Syrup
15 mL
1/4 tsp
Ground Nutmeg
1 mL
1/4 tsp
each salt and pepper
1 mL
Granny Smith apple, finely diced
1/4 cup
finely chopped fresh Chives
60 mL
1/4 cup
Chopped Walnuts
60 mL
1 tbsp
lemon juice
15 mL
2 tbsp
Pure Maple Syrup, divided
30 mL
1 cup/250 mL soup with 1/4 cup/60 mL topping
6 g
saturated fat
0.5 g
24 g
4 g
2 g
440 mg


  1. Heat the oil in a large saucepan over medium-high heat. Stir in the pumpkin, onion and garlic. Cook until lightly browned, 5 to 6 min. Add the broth, 1 tbsp (15 mL) maple syrup, nutmeg, salt and pepper. Cover and simmer until the pumpkin is very tender, about 15 min.

  2. Meanwhile, to make the topping, in a bowl combine apple, chives, walnuts, lemon juice and 1 tbsp (15 mL) of maple syrup. Set aside.

  3. Purée the pumpkin mixture using a blender until smooth. Ladle the soup into 4 bowls and add topping. Drizzle each bowl with remaining maple syrup before serving.


How To: Slice & Dice Master the art of pumpkin cutting with these simple steps: 1. Use a classic 8- to 10-in. (20 to 25 cm) chef’s knife to cut around the stem – remove and discard. Next, cut the pumpkin into wedges by following the ridges as a guide. 2. Remove seeds with a spoon and peel off the remaining skin using the chef’s knife. 3. Cut flesh into large chunks and use immediately or wrap in plastic wrap and store in the refrigerator for up to three days.