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Easy Pumpkin, Apple, Kale Soup

Updated: Jan 5, 2022

Want to take advantage of some seasonal fruits and veggies but you're not sure where to start? Try this pumpkin, apple, and kale soup!


You probably already have some leftover pumpkin you weren't sure what to do with. This is a super simple recipe that doesn't require a lot of time or prep. It's sweet and spicy flavor makes it a perfect transition dish into the colder months. It's nutritiously dense but light enough that you can have it as a snack in between meals.

Pumpkin Power

Although we associate pumpkins with trendy fall food, don't neglect the canned variety that you can find all year round! Canned pumpkin is still rich in vitamins and minerals, so rest assured, you can still reap its many health benefits using a canned puree in this recipe. You can also use it in place of cheeses or cream to make your dishes plant-based as well as cut back on saturated fats.

Apples are a healthy choice!

They don't say "an apple a day keeps the doctor away" for nothing, you know. Apples are rich in vitamins, polyphenols, which have antioxidant effects, and fiber as long as you eat the skin. Be sure to choose organic apples if you choose to skip peeling your apples.

Change the apple, change the flavor

What's great about the inclusion of apples in this recipe is that you can change the flavor and nutrition profile of the recipe slightly depending on which kind of apple you use. For example, using Granny Smith apples will impart a more tart taste to the soup and you'll be getting more phytonutrients compared to using Ginger Gold apples. On the contrary side, Golden Delicious apples will make your soup taste sweeter, due to their higher sugar content. The downside is that this variety contains fewer antioxidants, but if the taste is what you prioritize, these are the ones to grab.

Kale Yeah!

Kale is one of those things that's a little trickier to get kids to eat, even adults. Due to its tough outer texture and bitter after taste, it can be an acquired taste. What's great about adding kale into soups is that the wilted form breaks down its rough fibrous texture, making it more easily palatable and able to absorb whatever flavors you throw into it. And of course, the health benefits that kale delivers are countless.


Overall, I think this soup will be a sure-fire hit for most of you. I really wanted to come up with something that was easy to throw together with little hassle. If the original recipe isn't quite your cup of tea, you can always experiment with different vegetable broths and spices until you land on a version that you love.



Author: Shruti is a current intern and recent graduate from The University of North Texas holding a bachelor’s of business administration degree in marketing. She has a passion for digital marketing, with a focus on social media, and advertising. In her free time, she enjoys baking, watching movies, and going on hikes.

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