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A bowl of curried pumpkin soup on a wooden table

Curried Pumpkin Soup | Weight Watchers

This Curried Pumpkin Soup is Zero Smart Points on most of the Weight Watchers plans. Made with canned pumpkin for ease and spice for a delicious 'kick'.
Course Soups
Cuisine American
Keyword pumpkin soup, weight watchers lunch
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 4 bowls
Calories 167kcal
Author Marianne


  • Calorie controlled spray oil
  • 1 yellow onion finely chopped
  • 2 cloves garlic finely chopped
  • 1 tsp fresh ginger finely chopped (or pre minced ginger)
  • ½ tsp ground coriander
  • 1 pinch cinnamon
  • 2 tsp mild curry powder
  • 1 tsp ground cumin
  • 3 cups chicken or vegetable stock (I prefer to use chicken) (700ml)
  • 2 cans pumpkin puree 2 x 15oz can
  • 1 - 1 ½ cups water optional
  • Salt & Pepper to taste - I tend to add about ½ tsp salt & ¼ tsp black pepper
  • 4 tbsp natural fat free yogurt optional
  • 1 pinch of crushed red pepper optional


  • Spray the bottom of a heavy based saucepan with calorie controlled spray oil (or use olive oil in a spray bottle) - about 10 sprays.
  • Warm over a medium heat. Add the onions and saute for 4 or 5 minutes until they are starting to soften. If they start to stick to the bottom of the pan add a couple of tablespoons of water to unstick and continue stirring.
  • Add the garlic and ginger and heat for another 1 minute.
  • Add the ground coriander, cinnamon, curry powder, salt and ground cumin along with 1 tablespoon of water and heat, stirring continually for 2 minutes. If it starts to stick, add a little more water.
  • Add the stock and pumpkin and stir to combine. If you like a thinner soup you may like to add 1 - 1 ½ cup more water at this point.
  • Bring to the boil, then reduce the heat so that it gently simmers. Cover and leave to simmer for 10 - 15 minutes.
  • Remove from the heat and taste. Add more salt and pepper if needed. The addition of extra salt will be very dependant on the brand of chicken / vegetable stock that you use.
  • Puree the soup with an immersion blender or a stand blender.
  • Serve with a tablespoon of fat free natural yogurt and a sprinkling of crushed red pepper (optional).


Serving: 1bowl | Calories: 167kcal | Carbohydrates: 29g | Protein: 9g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Cholesterol: 6mg | Sodium: 294mg | Potassium: 751mg | Fiber: 7g | Sugar: 13g