Recipe Image

Pumpkin and Pear Pureed Soup

Prep Time
Cook Time
This soup, created by registered dietitian and blogger Holly Larson, is a great way to amp up your fruit and vegetable intake during the chilly winter months. It’s perfect for everyone from coworkers to children!
  • 2 cups cubed pumpkin, raw or roasted (or butternut squash, or 1 15-oz can pumpkin puree)
  • 2 tablespoons olive or canola oil
  • 1 red bell pepper, diced
  • 1 medium onion, diced
  • 2 cloves of garlic, minced
  • 2 medium USA Pears, cored and cubed (no need to peel)
  • 2-4 cups low-sodium chicken or vegetable stock
  • Salt and pepper, to taste
  • Mrs. Dash Extra Spicy Blend (or crushed red pepper)
  • 1 cup fat-free plain Greek yogurt

If you wish to roast your pumpkin or butternut squash first, please find directions here. This lends to a more developed flavor, but is optional. In a medium sauce pan over medium heat, warm up the oil and add bell pepper, onion, and garlic. Sauté for 3-5 minutes or until tender. Add pear and squash and just enough broth to cover the vegetables. Cover pot and bring to a simmer.

Simmer 3-20 minutes or until pears and squash are tender when poked with a fork; this step takes no time if using roasted or canned squash, but is a bit longer if using raw. Just keep checking!

Using an immersion blender or a counter top blender in batches, puree the soup until smooth. Or, mash the mixture with a potato masher. Add more stock if you’d like the soup to be thinner.

Taste seasonings; add salt, pepper, and Mrs. Dash to taste. Add ¾ cup yogurt and stir until smooth.

To serve, pour into a bowl or soup mug and add a dollop from the reserved yogurt. Top with more Mrs. Dash, if you wish.

Cook’s Note:

You could also try tossing this soup in the slow cooker (leaving out the seasonings and yogurt) and blend it when you get home from work or school.


  • Serving Size: 8 oz
  • Calories: 150
  • Carbohydrate: 20g
  • Dietary Fiber: 4g
  • Protein: 7g

Review This Recipe

Your email address will not be published. Required fields are marked *