Healthy Halloween Recipe Idea: Pumpkin and Apple Soup

Halloween recipe ideas


It’s Halloween—a witch’s favorite holiday. What will Helena make for dinner, to get into the Halloween spirit?

Instead of a calorie-heavy pumpkin pie, she has decided to toss the extra jack-o-lantern into her cauldron for a magical pumpkin and apple soup to help her watch her waistline. It’s one of her favorite Halloween recipe ideas that will surely do the trick. And, it’s also a wonderful treat!

The health benefits for the pumpkin stack as high as Helena’s witch’s hat. They are a great source of fiber, which means Helena will feel full for a longer period. The apple complements this pumpkin recipe with another great source of fiber. According to the National Cancer Institute, pumpkins have the antioxidant beta carotene, helping with cancer prevention—another reason to include this recipe on your list of Halloween recipe ideas.

And, there’s one less spell she will have to cast, as she will look younger with the pumpkins’ carotenoids also helping her keep her wrinkles away. The potassium within pumpkin will also help with her energy, while the vitamin C boosts her immune system after she serves all of the neighborhood trick-or-treaters.

Around the Halloween season, kids, adults, and Helena the witch, are all bound to enjoy this savory pumpkin recipe. Add this to your list of Halloween recipe ideas for a scary, but healthy, Halloween!

Healthy Halloween Recipe Idea: Pumpkin and Apple Soup


  • 2 pounds of real pumpkin (or 30 ounce can of pumpkin purée.)
  • 3 cups of vegetable or chicken broth
  • 1 large chopped onion
  • 1 large apple, cored and chopped
  • 1 inch of grated ginger
  • 2 crushed garlic cloves
  • 1 bay leaf
  • 1 teaspoon of curry powder
  • Sea salt
  • Pepper
  • Cayenne pepper


Cut pumpkin in half, and remove the seeds.
Cook the pumpkin halves for 45 minutes in the oven at 400 degrees Fahrenheit until soft pumpkin can easily be scooped out. Alternative: Use a 28 ounce can of pumpkin purée.
In a large pot, heat 1/4 of broth over medium, and add chopped apple, garlic, onion, and herbs and spices.
Cook until unions and apples are soft, then add remainder of broth.
Add pumpkin to the pot
Simmer for 10 minutes at medium heat.
In batches, purée the soup in a food processor or blender
Return purée to the pot, taste and season according to preference.
Top with fresh sage leaves or thin ginger slices.

Although it may be tempting to pig out on Halloween, this pumpkin recipe is sure to be a healthy alternative—so don’t forget to add this to your list of Halloween recipe ideas. This is definitely one of the Halloween recipe ideas you should keep for years to come!

Fleming, A., “Wholesome Pumpkin Soup,” Go Dairy Free web site, Oct. 20, 2009;
“8 Health Benefits of Pumpkins,” HuffPost Health web site, Oct. 5, 2012;