Don't miss another issue…      Subscribe

Miniature Pumpkin Soup in the Shell


Miniature Pumpkin Soup in the Shell recipe













Trans-fat Free, Low Carb


8 mini pumpkins
each about the size of a large tomato
½ cup onions
thinly sliced
1 ½ tablespoons butter, unsalted
½ tablespoon sage
minced fresh, or 1 teaspoon dried
3 cups chicken broth
¼ cup Parmesan cheese
freshly grated, optional
1 x parsley leaves
fresh, chopped, for garnish


Cut the top ¼ off 4 pumpkins, reserving the lids and discard the seeds.

Cut the remaining pumpkins in half and discard the seeds.

Bake the pumpkins (including the reserved lids), cut side down, on lightly oiled baking sheets in a preheated 350℉ (180℃) oven for 40 minutes or until they are tender.

(Remove the lids after about 20 minutes.)

When they are cool enough to handle, scrape all the pulp out of the halved pumpkins.

Scrape most of the pulp out of the remaining pumpkins, leaving just enough in each so that it retains its shape.

In a skillet cook the onion in the butter over low heat, stirring, until it is softened.

Add the sage and cook for 2 minutes.

Add the pumpkin pulp and chicken stock and simmer for 20 minutes.

Purée the mixture in batches in a blender and transfer it to a saucepan.

Stir in salt and pepper to taste and water to thin the soup if necessary.

Ladle about ½ cup of soup into each of 4 heated soup bowls and put one of the hollowed-out reheated pumpkin shells on top.

Fill each pumpkin shell with the soup and garnish with a sprinkling of the Parmesan and some of the parsley if desired.

Top with the reserved lids.


* not incl. in nutrient facts

Add review




Nutrition Facts

Serving Size 103g (3.6 oz)
Amount per Serving
Calories 13455% of calories from fat
 % Daily Value *
Total Fat 8g 13%
Saturated Fat 4g 22%
Trans Fat 0g
Cholesterol 22mg 7%
Sodium 354mg 15%
Total Carbohydrate 3g 3%
Dietary Fiber 0g 1%
Sugars g
Protein 14g
Vitamin A 3% Vitamin C 2%
Calcium 8% Iron 3%
* based on a 2,000 calorie diet How is this calculated?


The Healthy Recipe

Health and nutrition news that’s easy to digest…
A variety of winter squash: Turban, Hubbard, Carnival (Acorn), Butternut, Spaghetti Squash, Kuri and mini-pumpkins

Winter Squash, Thick Skin, Warts, Weird or Scary but Don’t Be Afraid of this Flavor Packed Nutritional Powerhouse

Autumn is the perfect time of year to try Winter Squash. Unlike the varieties of squash that are available throughout the summer, Winter Squash is known for its hard shell and odd shape. Whether shopping at a Farmer's Market or the grocery store, it's hard to miss the weird shaped vegetables that are now available in abundance.

A blue pumpkin, generally only found at Fall Farmers Markets

At the Fall Market: Squash, Apples and Blue Pumpkins?

The rich colors of autumn are captured in the gorgeous produce that is available at fall farmers markets across the country. Delicious fruits and vegetables such as pumpkins, squash, apples, pears, plums, corn and sweet potatoes are coming into season.

More breaking news


Founded in 1996.

© 2021 Sean Wenzel & Infinite Networks Inc. All rights reserved.
171A Rink Street, Suite 148, Peterborough, ON, CA K9J 2J6 +1.888.959.4335


Live Feed