Soup, Stew and Chili: Warm Soup, Stew and Chili: 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!

Author: Fresh Finesse, adapted by CalorieKing
Date: November 10, 2010

Suggestions: * 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.

Serves: 4 person(s)
Yield: 4 x approx. 2 cup servings

Preparation Time: 10 mins
Cooking Time: 50 mins


    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.
  Recipe Makeover

    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

  Traditional Recipe

    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.

Nutritional Information
(Per Serving)

Calories:206 cals259 cals
Kilojoules:884 kJ1,081 kJ
Fat5.0 g19.0 g
Carbohydrates29.0 g18.0 g
Protein10.0 g4.0 g
Cholesterol0.0 mg48.0 mg
Sodium803 mg1,877 mg
Saturated Fat1.5 g10.0 g
Fiber5.0 g0.8 g
Calcium35.0 mg48.0 mg
Total Sugars11.0 g6.0 g

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