Apple Pumpkin Soup

I loveeeee soup… pretty much all year round, but even more so now that it’s getting cooler.

It makes me feel so warm & cozy. If you’re trying to loose weight or maintain your weight soups are a great thing to eat. This is because (if you make it yourself) you can use healthy ingredients and control the salt/sugar. This plus is warm and liquid so it makes you feel full and satisfied faster. Something I like to do is make big batches of soup and keep it in the freezer in separated containers and take it out during lunches or dinners when I’m rushed or have nothing to eat (which is when I’d usually turn to junk food). So having soup ready on hand makes a great satisfying and healthy meal!


alright, let’s get into the recipe..


Apple Pumpkin Soup







  • 2 15oz cans of pumpkin puree
  • 6 cups of chicken or vegetable stock
  • 2/3 cups of applesauce
  • 2 granny smith apples (or any apple that is a bit tart)
  • 1 small onion diced
  • 1/2 teaspoon white pepper
  • 1/2 teaspoon sage
  • 1/4 teaspoon nutmeg
  • 1/2 teaspoon thyme
  • 1/4 cup maple syrup (or brown sugar)
  • 1/2 cup of almond milk (or any milk of your choice)DON’T USE CREAM! This recipe is low in calories and fat because it doesn’t use cream like the traditional pumpkin soup.
  • olive oil
  • toppings of choice (salt, pepper, cinnamon, toasted almonds, pumpkin seeds)



1. Put a little bit of oil on the bottom of a soup pot and heat it up. Add in the diced onion and apples and cook it until the apples are translucent.

2. Add in the chicken or vegetable stock, applesauce, and spices. Bring it all to a boil and cook it until the apples are very soft.

3. Add in the pumpkin and maple syrup (or brown sugar) and cook for over 10-15 minutes over medium heat.

4. separate the soup into 2 parts and put 1 part in the blender and blend it until smooth, then the other part.  Add it all back to the pot. Then add the milk and heat the soup back up (but don’t bring it to a boil).

5. Remove form heat, pour it into a bowl, then add the garnishes of your choice. I chose to garnish with a little bit of salt and pepper, cinnamon, toasted almonds and pumpkin seeds.


♥︎ enjoy!
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