You Heart What You Eat: Tomato Pumpkin Soup |

You Heart What You Eat: Tomato Pumpkin Soup

Explore's food contributor Tera Johnson Swartz shares one of her classic rainy-day signature dishes with her own twist adding a spice of Pumpkin.

— Tomato soup is one of those classic, rainy-day signature dishes we all remember from childhood. While my parents (and probably yours) cranked open a can of Campbell’s or another brand of sodium-filled goodness, I wanted to give my kids a good memory with a healthy twist. This season, we had a surplus of tomatoes, so why not make a big batch of this classic soup?

Before I shed the goods on the recipe, though, I made sure to change it up with one of my trusty vegetables (fruit, if you’re a die-hard botanist) — pumpkin. If you read one of my past entries, which included pumpkin in my spaghetti sauce, I have again paired pumpkin with tomatoes to block out some of the acidity that often provokes unnecessary indigestion.

Pumpkin is a great source of fiber, but it’s also a tummy-calmer, too. Without changing the flavor or compromising the texture of the soup, I love popping it in whenever I can, so give this delicious dish a try next time you have too many tomatoes in your refrigerator.

Tomato Pumpkin Soup

• 1 tbs. olive oil

• 1 med. diced white onion

• 2 tsp. minced garlic

• 2 to 14.5 oz. diced tomato (or 4 cups fresh)

• 1 tbs. honey

1 to 8 oz. canned pumpkin

• 2 cups chicken or vegetable broth

• 1 to 2 cups water

• 1 tbs. basil (ground or fresh)

1/4 cup chives

• 1 cup cream or half and half

• Salt and pepper to taste

In a dutch oven or soup pot, sauté white onion and garlic in olive oil until soft and fragrant. Add diced tomatoes and simmer until soft and soupy. In a separate bowl, combine honey, pumpkin and broth, and pour into the soup pot; stir until just combined and let boil over medium for about 10 minutes.

If the soup is too thick, add one to two cups of water (depending on your preference for thickness). Remove from heat, and add your basil, chives and cream. Salt and pepper to taste, and enjoy.

You Heart What You Eat is a weekly blog offering a twist of healthy alternative tips and recipes for some of our most coveted comfort foods. From decadent desserts to main dish favorites, you’ll surely look forward to our next edition. Questions or suggestions you’d like included in one of our future blogs should be directed to Tera Johnson-Swartz via email at

Tera Johnson-Swartz is a mommy first, but also enjoys working one of her many, many side gigs whether it be freelance writing, music, massage therapy, independent childbirth, lactation or health educating. She is eternally grateful she is able to follow her passion each and every day and loves her supporting husband and their two young children  and couldn’t imagine living a better life outside the city limits of Steamboat Springs.

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