Gluten-Free Pumpkin Soup with Apple Croutons

pumpkin soup
Pumpkin soup photo by Oksana Charla
Calories: 125

This recipe was originally published in 2013.

Here’s a delightful way to start a holiday meal, an elegant first course that  will wow your guests. Serve in pretty bowls or hollowed-out, cooked mini-pumpkins. Garnish with Apple Croutons and a dollop of dairy-free yogurt.

Living Without food editor Beth Hillson is author of Gluten-Free Makeovers.


  • 2 tablespoons olive oil
  • 1 large leek, trimmed, chopped and rinsed thoroughly
  • 1 tablespoon minced fresh garlic
  • 2 tablespoons minced fresh ginger
  • 2 teaspoons ground cinnamon
  • 2 (15-ounce) cans pure pumpkin puree
  • 1 teaspoon salt
  • ¼ teaspoon freshly ground black pepper
  • 2 cups gluten-free chicken stock
  • 2 cups apple juice
  • ½ cup unflavored yogurt or dairy-free unflavored yogurt, more for garnish
  • Apple Croutons, for garnish


1Set a medium saucepan over medium heat. Heat the olive oil. Sauté the leek until soft and cooked down. Add the garlic and ginger and sauté 1 minute. Add the cinnamon and sauté briefly, about 30 seconds, or just until it gives off its fragrance. Add pumpkin, salt, pepper, chicken stock and apple juice. Bring to a boil. Reduce to a simmer and cook the soup for 15 minutes, covered.

2Remove soup from heat and process with an immersion blender (or in batches in a blender) until smooth. Season with additional salt and pepper, to taste. Stir in ½ cup yogurt until combined.

3Divide soup evenly among 8 bowls. Garnish each with 2 Apple Croutons and a dollop of yogurt. Serve warm.

1 serving contains 125 calories, 5g total fat, 1g saturated fat, 0g trans fat, 0mg cholesterol, 320mg sodium, 20g carbohydrates, 4g fiber, sugars, 3g protein.