• 4 lbs fresh pumpkin peeled, seeded and cut into bit sized chunks (see Tip)
  • 4 large granny smith apples, unpeeled, cut into quarters
  • 1 cup onion, chopped
  • 6 cups fat free chicken broth
  • 1 cup fat free plain Greek yogurt
  • 2 tbsp extra-virgin olive oil
  • 2 tbsp chopped fresh sage
  • 1 tsp nutmeg
  • 1/2 tsp ground ginger
  • 2 tsp salt
  • 1/4 tsp freshly ground pepper


  1. In a large bowl, toss pumpkin, apples, onions, olive oil, 1 teaspoon salt, and pepper. Spread evenly onto a large rimmed baking sheet.
  2. Roast, mixing once, for 30 minutes.
  3. Add in sage, mix again, and continue roasting until very tender and starting to brown, 15 to 20 minutes more.
  4. Transfer about one-third of the pumpkin and apples to a blender along with 2 cups broth. Puree until smooth. Transfer to a Dutch oven and repeat for two more batches.
  5. Add in yogurt, ginger, nutmeg and remaining salt and heat through over medium-low heat, stirring constantly for about 5-7 minutes.


Tip: Make it easier to cut a pumpkin, acorn squash or other winter squash: pierce in several places with a fork; microwave on High for 45 to 60 seconds. Use a large sharp knife to cut in half.

Preparation time: 20 minute(s)
Cooking time: 1 hour(s)Diet tags: Low calorie, Reduced fat, Reduced carbohydrateNumber of servings (yield): 12Culinary tradition: USA (General)

Entire recipe makes 12 servings
Serving size is 1 cup

PER SERVING: 134 calories; 2 g fat; 22 g carbohydrates; 6 g protein; 6 g fiber