Creamy Pumpkin and Apple Soup

‘Tis the season for pumpkin! And this soup totally hits the spot for a warm lunch or dinner during the fall months. With fresh apples and pumpkin, this recipe hits many seasonal notes, and really could not be easier.  

Pumpkin is low in calories, rich in belly-filling fiber and is an excellent source of vitamin A. Using pure canned pumpkin seriously cuts down on prep time, but if you are feeling extra ambitious, roasting or steaming then mashing your own pumpkin would be delicious.  

Creamy Pumpkin and Apple Soup

Recipe developed by Megan Wolf, MS, RD

Serves 4

2 15-oz. cans pure pumpkin
3 Granny Smith apples, peeled, cored and sliced
1 large white onion, thinly sliced
1 teaspoon sugar
2 tablespoons olive oil, divided
2 cups milk (low-fat, whole or almond would work well) or more
½ cup vegetable stock
salt and pepper to taste


  1. Heat olive oil in a heavy-bottomed or nonstick pan, place onions and sugar in pan and stir to coat.
  2. Preheat oven to 350 degrees.
  3. Toss sliced apples with 1 tablespoon olive oil and bake until just soft, about 15 minutes (using a silicone non-stick sheet can help prevent the apples from sticking).
  4. While the apples are baking, caramelize the onions over low heat until golden brown, about 20-30 minutes.
  5. Set aside a quarter of the caramelized onions for garnish.
  6. In a powerful blender, combine baked apples, caramelized onions and vegetable stock.
  7. Add pumpkin pureé and continue to blend, adding milk in ½ cup increments until the soup is your desired consistency.
  8. Serve warm, garnished with caramelized onions and my warm savory almonds

What’s your favorite fall soup? I’d love to hear how you like this recipe if you try it at home! 

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Megan Wolf
Megan Wolf, MS, RD, CDN, is a registered dietitian and the owner of Megan Wolf Nutrition, a New York City-based nutrition counseling and consulting private practice specializing in women's health. She holds a masters degree in clinical nutrition from New York University. Megan is an avid cook, public speaker, and aspiring cookbook author. She is active on social media and writes for her blog, The Domesticated Wolf. Follow her healthy living tips and recipe inspiration on Instagram, Twitter and Facebook, or visit her website.