Cherokee Tribal Food Distribution Program

Pumpkin Soup

Pumpkin Soup

This recipe for ᎢᏯ (i-ya) Pumpkin Soup is loaded with your daily intake of protein, potassium, calcium, vitamin D and iron, is quick and fool-proof to prepare, easy on the wallet, and full of flavor. If you want, you can also throw some pumpkin seeds on top as a garnish, or add a side salad with a slice of adobe bread to make it a meal.
Perhaps one of the best things about preparing pumpkin is that you can whip together a delicious, comforting soup in no time and it tastes like you spent hours preparing it! (Our secret-we use pumpkin straight out of the can.)
Give this simple recipe a try for a weekend or weekday treat, it's sure to satisfy and bring a little out-of-the-ordinary to your daily routine.
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Course Side Dish
Cuisine American
Servings 6
Calories 215 kcal


  • 1 1 lb 13 oz can water-packed pumpkin puree
  • 1 quart milk
  • 2 tbsp butter or margarine
  • 2 tbsp honey
  • 2 tbsp maple syrup or light brown sugar
  • ½ tsp powdered marjoram
  • dash ground pepper
  • ¼ tsp cinnamon
  • ¼ tsp mace
  • 1 tsp salt
  • 1 orange juiced


  • Heat pumpkin puree, milk, butter, and honey together slowly in a large saucepan, stirring.
  • Combine maple sugar, marjoram, pepper, cinnamon, mace, and salt. Stir in pumpkin-milk mixture. Heat slowly, stirring to a simmering point. Do not boil.
  • Add the orange juice, a little at a time, stirring constantly. Serve hot.


Amount per serving
calories   215
total fat   7.7g   10%
saturated fat   4.7g   23%
cholesterol   24mg   8%
sodium   500mg   22%
total carbohydrates   38.2g   12%
dietary fiber   4.5g   16%
total sugars   23.8g
protein   7.2g
vitamin D   3mcg   17%
calcium   240mg   18%
iron   2mg   14%
potassium   466mg   10%
Keyword Soup

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