Pumpkin Clove Soup with Spiced Sour Cream and Toasted Pumpkin Seeds



Serving size

1 cup soup
120 Minutes

This recipe can be multiplied by 2 and keeps well for about 3 days in the fridge. Serve with a 2 ounce whole wheat or gluten-free roll as well as with Waldorf Salad or Roasted Eggplant Salad or Jicama Salad or Cucumbers & Dill in Sour Cream or Cole Slaw or Healthy Caesar Salad or Roasted Beet and Fennel Salad or Cucumbers in Yogurt with Mint or Zucchini Salad

Pumpkin Clove Soup with Spiced Sour Cream and Toasted Pumpkin Seeds


1 tsp.. Unsalted butter
1 large Carrots, raw (peeled and diced)
1 small White onions (diced)
2 15-ounce can Pumpkin, canned, without salt
4 cups No salt added vegetable stock (or no salt added chicken stock)
1 cup Water
1/4 tsp. Ground cloves (or 5 whole cloves)
1/4 tsp. Salt
3 Tbsp. Honey
1/2 cup Reduced fat sour cream
1/4 tsp. Ground cinnamon
1/4 tsp. Ground cloves
1/4 tsp. Ground nutmeg
1/2 cup Pumpkin seeds (pepitas)


Melt the butter over medium heat in a large stock pot. Add the onions and carrots and cook very slowly until the onions are translucent.

Add the pumpkin, chicken stock, water and whole cloves to the pot. Simmer over low to low-medium heat for about one hour until the carrots are soft. Stir frequently.

While the soup is simmering preheat the oven to 400°F.

Place the pumpkin seeds in a large non-stick skillet and roast for about 3 minutes in the oven. Remove the pan from the oven and stir the seeds. Return them to the oven and stir every three minutes until they are golden brown. Remove and let the seeds cool.

Place the sour cream, ground cinnamon, ground cloves and ground nutmeg in a bowl and stir until well blended.

When the carrots in the soup are soft add the honey and stir well. Remove the pot from the burner and let the soup cool for at least 20 minutes. Puree in a blender until smooth in two or three batches.

Serve soup hot with a tablespoon of spiced sour cream and a tablespoon of pumpkin seeds.

Serve this recipe with one of these vegetable side dishes.

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Zucchini with Sun Dried Tomatoes

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GERD / Acid Reflux

This recipe contains GERD triggers and those with GERD may wish to avoid it.


Avoid this recipe if you are lactose intolerant.

Coumadin® (Warfarin)

This recipe is safe for Coumadin (warfarin) users.

Gluten Sensitivity

This recipe is safe for those who are sensitive to gluten. Check for modified food starch in sour cream. Serve with gluten-free roll.


This is a low sodium recipe.

Recipe Notes

Rich, creamy soups are easily enhanced with a dollop of flavored sour cream and something crunchy like toasted nuts or croutons.

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C.S. Lewis