Autumn Pumpkin and Squash Soup Recipe

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Autumn Pumpkin and Squash Soup
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  1. Preheat oven to 350°F.
  2. Slice the pumpkin and squashes in half and place cut side down in a shallow baking pan with just enough water to cover the bottom of the pan.
  3. Bake for 45-60 minutes, or until tender.
  4. During cooking, add hot water to the pan as needed to prevent from burning.
  5. While the squash is roasting, cook the onions, ginger and butter in a large heavy pan over very low heat for about 45-50 minutes until onions are reduced in bulk and very soft.
  6. Be careful not to burn the onions.
  7. Remove the pumpkin and squash from the oven and cool until easy to handle.
  8. Scoop out the meat from the roasted pumpkin and squash and add to the cooked onions.
  9. Add the stock and bring to a simmer.
  10. Puree the soup in small batches in a blender or food processor, then return it to the pot.
  11. Add the cream and reheat (do not bring back to boil or simmer).
  12. If the soup is too thick, add more stock until the desired consistency is reached.
  13. Season with the salt, sugar substitute, nutmeg and cayenne pepper.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 166.55 Kcal (697 kJ)
Calories from fat 96.41 Kcal
% Daily Value*
Total Fat 10.71g 16%
Cholesterol 32.57mg 11%
Sodium 373.16mg 16%
Potassium 346.53mg 7%
Total Carbs 14.31g 5%
Sugars 5.34g 21%
Dietary Fiber 1.55g 6%
Protein 4.64g 9%
Vitamin C 8.5mg 14%
Vitamin A 0.2mg 6%
Iron 0.5mg 3%
Calcium 37.4mg 4%
Amount Per 100 g
Calories 77.48 Kcal (324 kJ)
Calories from fat 44.85 Kcal
% Daily Value*
Total Fat 4.98g 16%
Cholesterol 15.15mg 11%
Sodium 173.6mg 16%
Potassium 161.21mg 7%
Total Carbs 6.66g 5%
Sugars 2.48g 21%
Dietary Fiber 0.72g 6%
Protein 2.16g 9%
Vitamin C 3.9mg 14%
Vitamin A 0.1mg 6%
Iron 0.2mg 3%
Calcium 17.4mg 4%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 3.9
  • 5

Good Points

  • saturated fat free,
  • low cholesterol

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