Cream of Pumpkin or Squash Soup (Vegan) Recipe

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  Cream   of Pumpkin or Squash Soup (Vegan)
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  1. Place all ingredients except for banana, apple and paprika, in a stock pot. Cover, cook on low-medium heat until vegetables are soft, about 20 minutes.
  2. Add banana, apple and paprika last 5 minutes of cooking. Heat through. Once heated, puree soup if desired.
  3. (If using fresh squash, you probably will have to puree the soup using an immersion blender to make the consistency smoother.).
  4. Just before serving, season soup with salt to taste.
  5. Garnish with cilantro leaves and pumpkin seeds. Or, if you wish, garnish each serving with a swirl of pesto made with pumpkin seeds. Note: Use any standard pesto recipe, substituting pumpkin seeds. *NOTE: [[However, most pesto recipes do contain cheese-omit the cheese if you wish.]].
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 267.53 Kcal (1120 kJ)
Calories from fat 86.13 Kcal
% Daily Value*
Total Fat 9.57g 15%
Cholesterol 1.85mg 1%
Sodium 963.77mg 40%
Potassium 678.83mg 14%
Total Carbs 42.26g 14%
Sugars 12.63g 51%
Dietary Fiber 4.87g 19%
Protein 6.84g 14%
Vitamin C 35.2mg 59%
Vitamin A 0.6mg 20%
Iron 12.8mg 71%
Calcium 43.7mg 4%
Amount Per 100 g
Calories 78.03 Kcal (327 kJ)
Calories from fat 25.12 Kcal
% Daily Value*
Total Fat 2.79g 15%
Cholesterol 0.54mg 1%
Sodium 281.11mg 40%
Potassium 198mg 14%
Total Carbs 12.33g 14%
Sugars 3.69g 51%
Dietary Fiber 1.42g 19%
Protein 2g 14%
Vitamin C 10.3mg 59%
Vitamin A 0.2mg 20%
Iron 3.7mg 71%
Calcium 12.8mg 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

  • 5.3
  • 7

Good Points

  • low fat,
  • saturated fat free,
  • cholesterol free

Bad Points

  • High in Sodium

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