Nothing screams Halloween like pumpkins.                       

Pumpkins are high in fiber and low in calories. This Halloween skip the candy and feel full and satisfied with a hot bowl of pumpkin soup. If you’re looking for a healthy way to fill up, nutrient-rich pumpkin is a good go-to choice.


This beautiful vegetable grows in a wide variety of shapes and sizes, no two pumpkins are alike! However, the nutritional information is the same throughout the board: high source of iron, zinc, magnesium and rich in beta carotene.

Just like the pumpkins other orange friends, carrots and yams, beta carotene is broken down in your body to change this antioxidant to Vitamin A. Vitamin A is important for your heart, lungs, kidneys, reproductive system and not to mention to ward off germs.


Pumpkin Soup by Fueler Canada Magazine. Share your photos with us! #FuelerCooks @fuelercanada


Pumpkin Soup


2 Tbsp olive oil

1 Large onion, chopped

1 1/2 Kg roasted pumpkin or butternut squash

2 Roasted carrots, peeled and diced

3 Cloves garlic, peeled and crushed

1 Tsp cumin powder

1 Tbsp paprika

1/4 Tsp turmeric

1/4 Tsp ground nutmeg

5 Cups vegetable stock

Salt and pepper

3/4 Cup Heavy cream + extra for serving
Chopped pecans for serving
Salvia leaves for serving

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  1. Heat the olive oil in a large pot and add the onion for 5-10 minutes until it is soft and translucent. Stir in the garlic, cumin, paprika, turmeric and nutmeg. Cook for 30 seconds.
  2. Add the pumpkin/butternut squash, carrots and cook for a couple more minutes, stirring often.
  3. Add the vegetable stock and some salt and pepper. Bring up to a simmer and cook for 10 minutes. Add the heavy cream.
  4. Using and immersion blender, blend the soup until creamy.
  5. Serve warm and decorate with extra heavy cream, chopped pecans and salvia leaves.


Nutrition Facts
Servings: 6
Amount per serving
Calories 232
% Daily Value*
Total Fat 11.1g 14%
Saturated Fat 4.6g 23%
Cholesterol 21mg 7%
Sodium 152mg 7%
Total Carbohydrate 35.7g 13%
Dietary Fiber 6.6g 24%
Total Sugars 8.1g
Protein 3.6g

Share your photos with us! #FuelerCooks @fuelercanada


Pumpkin Soup by Fueler Canada Magazine. Share your photos with us! #FuelerCooks @fuelercanada