Pumpkin Apple Soup and Salad


Pumpkin soup

Laura McCain, RD Fall fruits like pumpkins and apples are a delicious way to nourish your body with essential vitamins, minerals, and fiber. Munson Medical Center Clinical Dietitian Laura McCain, RD, CNSC, shares one of her all-time favorite pumpkin pairings, infused with the tart sweetness of apples for a nutrient-dense meal filled with the mouthwatering flavors of fall.


  • 2 tbsp olive oil
  • 1 tbsp butter
  • Sliced pumpkin and apples with spices 1 ½ cup chopped white onions (raw)
  • ½ tsp salt
  • ¾ tsp cumin
  • ½ tsp coriander
  • 14.5 oz can diced tomatoes
  • ¼ tsp black pepper
  • 1 ½ lb fresh roasted pumpkin (see instructions below)
  • 3 cups chicken broth
  • 1 cup sautéed apple pieces 
  • 6 tbs heavy whipping cream
  • 1 tbsp fresh parsley (chopped)

Sauté onions in oil and butter. Add the spices, tomatoes (with juice), roasted pumpkin, and broth. Garnish soup with apples, cream, and parsley. Serve with salad and whole wheat roll.


  • 1 cup mixed salad greens            
  •  Apple cider vinaigrette (see recipe)

Apple Cider Vinaigrette

  • ¼ cup extra virgin olive oil 
  • 2 tbsp apple cider vinegar
  • 2 tbsp apple cider
  • ¼  tsp ground nutmeg   
  • ¼  tsp ground ginger
  • ½  tsp honey     
  • ¼  tsp salt           
  • ¼  tsp ground black pepper         

Roasted Pumpkin Directions

  • 3 lbs baking pumpkin
  • Olive oil
  • Salt and pepper

Heat oven to 400 degrees. Cut pumpkin in half lengthwise. Use a soupspoon to scoop out the seeds and scrape out the strings from the hollow. Rub the cut surfaces with oil, season with salt and pepper, and roast on a parchment or foil lined baking sheet, cut side up, until browned and very tender, about 60 – 80 minutes, depending on the size of the pumpkin. Let cool before using in other recipes, or cover and refrigerate for up to two days.

Makes 4 Servings

Nutrients per serving (includes the roll and 1 cup of salad, drizzled with dressing):

  • Calories 272                       
  • Protein 5 g                         
  • Carbohydrates 24 g
  • Fat (total) 19 grams
  • Saturated fat 6 g
  • Dietary fiber 6 g

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Crunchy Pumpkin Pie: Delicious, Seasonal Recipes

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