You are using a browser we no longer support. Current functionality may be reduced and some features may not work properly. For a more optimal experience, please click here for a list of supported browsers.

Indian-spiced pumpkin-apple soup

GEHA | March 14, 2022

This blend of several dry-roasted Indian spices adds warmth to this velvety soup — a perfect culinary companion on a cool day.


  • 1 teaspoon canola or corn oil
  • 2 peeled apples, such as Fuji or Gala, chopped into 1-inch pieces
  • 1 medium onion, chopped into 1-inch pieces
  • 1/4 cup water (divided for use into 1/4 cup water, 1/4 cup water and 1/2 cup water)
  • 2 cups canned solid-pack pumpkin (not pie filling)
  • 1 1/2 cups fat-free, low-sodium vegetable broth
  • 1 tablespoon garam masala
  • 1/4 teaspoon cinnamon OR 1/4 teaspoon curry powder
  • 1/2 cup fat-free milk
  • 1/4 cup fat-free sour cream (optional)
  • 1 tablespoon plus 1 teaspoon unsalted shelled pumpkin seeds, dry-roasted


  1. In a medium saucepan, heat the oil over medium-high heat, swirling to coat the bottom. Cook the apples and onion for 5 minutes, or until soft, stirring frequently.
  2. Pour in 1/4 cup water. Cook, covered, for 7 minutes, or until the apples and onion are very soft, uncovering only once or twice to add 2 tablespoons of water as needed to prevent sticking (adding no more than 1/4 cup water total).
  3. Gently stir in the pumpkin, broth, garam masala, cinnamon and remaining 1/2 cup water. Increase the heat to high and bring to a boil. Reduce the heat and simmer, covered, for 10 minutes.
  4. In a food processor or blender (vent the blender lid), process the soup in batches for 10 to 15 seconds, or until slightly chunky. Carefully return to the pan.
  5. Slowly pour in the milk, stirring until blended. Cook over medium heat for 30 seconds, or until heated through.
Quick Tip: This soup tastes even better the next day because the flavors blend. To make the soup the day before, prepare the recipe through the blender step and then cover and refrigerate for 8 to 12 hours. Just before reheating, stir in the milk. Cook over medium heat for 5 minutes, or until heated through, stirring gently. Don’t let the soup boil.

Makes four servings. One serving is one cup.

Nutritional values per serving:

129 calories
3.0 g total fat
0.5 g saturated fat
25 g carbohydrate
5 g
30 mg

Reprinted on March14, 2022, courtesy of the American Heart Association. For more, visit