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Pumpkin Soup with Apple Walnut Topping

Pumpkin Soup with Apple Walnut Topping

  • Prep Time: 15min
  • Serves: 4


  • 1 tbsp canola oil
  • 6 cups peeled, diced pumpkin
  • ½ small onion, diced
  • 2 cloves garlic, peeled and crushed
  • 3 cups sodium-reduced chicken broth
  • 1 tbsp maple syrup
  • 1/4 tsp ground nutmeg
  • 1/4 tsp each salt and pepper


  • 1 Granny Smith apple, finely diced
  • 1/4 cup finely chopped fresh chives
  • 1/4 cup chopped walnuts
  • 1 tbsp lemon juice
  • 2 tbsp maple syrup, divided


  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.