Spicy Pumpkin Soup

Spicy Pumpkin Soup

This very zesty, flavorful soup is lower in calories, fat and sodium than traditional squash soup thanks to a Recipe Makeover.

Per serving: 206 calories and 5g fat.

Saves: 53 calories and 14g fat!


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Serves: 4 person(s) Change

Preparation Time: 10 mins
Cooking Time: 50 mins

Yield: 4 x approx. 2 cup servings

Diabetes-Friendly Recipe Low-Carb Recipe High-Fiber Recipe

About this Recipe Makeover

By replacing heavy cream, flour and regular chicken stock with potatoes (for thickening), spices and low-sodium chicken stock, this healthier soup ups the nutrition and downs the calories, fat and sodium of many restaurant-style squash soups.

Ingredients Convert to Metric Show Makeover Show Traditional

  • 1 Tbsp olive oil
  • 1 onion, finely chopped
  • 2 cloves garlic, crushed
  • 2 chilies, seeded and sliced
  • 1 tsp ground cumin
  • 1 small pumpkin* (or medium butternut squash), seeded, peeled and chopped
  • 3 medium potato, peeled and chopped
  • 5 cup low-sodium chicken stock
  • 4 tsp nonfat sour cream
  • 4 tsp chives, to garnish
  • 1 Tbsp oil
  • 1 onion, chopped
  • 1 tsp garlic
  • 1 tsp nutmeg
  • 1 large orange or yellow squash, peeled and chopped (or frozen squash)
  • 5 cup chicken stock
  • 1/2 cup heavy cream
  • 2 Tbsp flour
  • 2 Tbsp brown sugar, packed


Heat oil in a large saucepan over medium heat. Add onion, garlic, chilies, and cumin. Sauté until onion is soft. Stir in pumpkin, potatoes and stock. Bring to a boil. Cover and reduce heat. Simmer for 30 minutes or until pumpkin and potatoes are soft, stirring occasionally.

Purée soup in a food processor. Return soup to saucepan to reheat. Top with a dollop of nonfat sour cream and sprinkle with chives, if desired. Serve immediately.


For a smaller soup serving, a cup of this soup goes nicely with a salad or a half sandwich.

Serving suggestions are not included in the nutritional analysis.


* NOTE: The pumpkin used in this soup is NOT "jack-o-lantern" pumpkin. Use smaller pumpkins such as kabocha or jap squash. These are soft skinned and sweeter with a denser flesh.

Thanks to Fresh Finesse, adapted by CalorieKing