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 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

Nutritional Info (per serving)

CALORIES 206 cals
Kilojoules 884 kJ
Fat 5.0 g
Saturated Fat 1.5 g
Cholesterol 0 mg
Sodium 803 mg
Carbohydrates 29.0 g
Fiber 5.0 g
Total Sugars 11.0 g
Protein 10.0 g
Calcium 35.0 mg
CALORIES 259 cals
Kilojoules 1,081 kJ
Fat 19.0 g
Saturated Fat 10.0 g
Cholesterol 48 mg
Sodium 1,877 mg
Carbohydrates 18.0 g
Fiber 0.8 g
Total Sugars 6.0 g
Protein 4.0 g
Calcium 48.0 mg
Show Traditional Show Makeover
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