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Spiced Pumpkin Appetizer Soup

I can’t believe Thanksgiving weekend is coming up here in Canada! So, I guess we are officially kicking off the holiday season with all the parties and family dinners. Well, we really want to stay healthy and eat nutritious food that’s good for us and at the same time, we want to enjoy the holidays and keep things fun.

Spiced pumpkin appetizer soup in ramekins. Garnished with pumpkin seeds.
So, I thought it would be a good idea to share with you guys this Spiced Pumpkin Appetizer Soup recipe. I like serving this soup with toasted pumpkin seeds, which make it even more delicious.

Keep in mind that this soup has a good amount of fiber, and together with all the amazing nutrients from the pumpkin seeds, it makes for quite a filling appetizer.

This pumpkin appetizer soup is also really easy to make because you don’t have to watch it constantly. You can easily be doing other things and keep an eye on the soup.

Toasting the pumpkin seeds only takes a few minutes. When you are trying to get ready for a family gathering having an appetizer like that on the menu is really great because you don’t have to spend a lot of time preparing it. And did I mention it’s also healthy?

If served in small cute ramekins, this pumpkin appetizer soup can be a real conversation piece at your dinner party.


Pumpkin seeds in a ramekin.

Pumpkin appetizer soup in ramekins. Garnished with pumpkin seeds.

For more appetizer recipe ideas, check out this list of Healthy Party Appetizers.

Spiced pumpkin appetizer soup in ramekins. Garnished with pumpkin seeds.

Spiced Pumpkin Appetizer Soup

Yield: 6 to 8 portions served in small ramekins
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes

This Spiced Pumpkin Appetizer Soup is served with toasted pumpkin seeds. A healthy appetizer for your dinner party prepared in just a few minutes. Very easy to make.


  • 1 can ( 796 ml ) / 3 1/4 cup pumpkin puree, See Notes
  • 6 cups water
  • 2 apples, cored and chopped
  • 12 dried apricots
  • 1 tsp ground cinnamon
  • 1/2 tsp ground allspice
  • 1/8 tsp ground nutmeg
  • 2 Tbsp maple syrup

For the Spiced Pumpkin Seeds:

  • 1 cup raw pumpkin seeds
  • 1/2 ground cinnamon
  • 1/4 ground allspice


  1. In a pot, combine the pumpkin puree with water. Add the apples and apricots and bring to a boil.
  2. Reduce heat. Cover and simmer for about 8 to 10 minutes until the apples and apricots are soft. Turn off the heat and let it cool.
  3. Once cool enough to handle, puree the mixture using a blender or food processor. Return to the pot. Add the cinnamon, allspice, nutmeg and maple syrup. Bring to a simmer and turn off the heat.

For the Spiced Pumpkin Seeds:

  1. Place the pumpkin seeds on a pan and heat them over medium heat. Make sure to stir constantly. Add the ground cinnamon and allspice. Toast the seeds until they start changing color. You might need to transfer the seeds to a plate right away because they will continue toasting on a hot pan even after you take it off the burner.


1. Use only 100% pumpkin puree and not pumpkin pie filling.

Nutrition Information
Yield 8 Serving Size 1/8 of recipe
Amount Per Serving Calories 173Total Fat 8.2gSaturated Fat 1.5gTrans Fat 0gUnsaturated Fat 6.1gCholesterol 0mgSodium 13.4mgCarbohydrates 23.1gFiber 4.8gSugar 15.5gProtein 6g

Nutrition facts provided on this website are an estimate and not guaranteed to be accurate. Please see a qualified health care provider for personalized diet advice and make sure that each of the ingredients is allowed in your diet.

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