creamy autumn soup in bowl
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5 from 1 vote

Creamy Autumn Soup w/ Squash & Pumpkin

This deliciously creamy autumn soup is loaded with all your harvest flavours in a healthy and easy dish. Bookmark this one for your Thanksgiving starter!
Prep Time20 mins
Cook Time15 mins
Total Time35 mins
Course: Appetizer, Soup
Cuisine: American, Canadian
Keyword: gluten free, oil free, refined sugar free, vegan
Servings: 6 servings
Calories: 145kcal
Author: Rosa



  • 1 yellow onion roughly chopped
  • 2 cloves garlic minced
  • 1 buttercup squash peeled & chopped, seeds removed
  • 2 medium sweet potatoes peeled & chopped
  • 5 cups low sodium vegetable broth
  • 1.5 cups pumpkin puree
  • 1/2 tsp nutmeg
  • 1/4 tsp ginger
  • salt to taste
  • Optional Garnishes: fresh parsley & pumpkin seeds


  • Add the chopped onion to a large pot with a tablespoon or two of water and sauté over medium heat until softened, about 5 minutes. Then add the garlic, squash, and sweet potato and cook for another 2-3 minutes.
  • Next, add your broth, pumpkin puree and all your seasonings. Bring to a low boil, and cook for about 8-10 minutes until the veggies are fork tender.
  • Using an immersion blender, purée your soup until smooth and creamy. Serve garnished with parsley and pumpkin seeds if desired.


If you do not have an immersion blender, you may carefully transfer to a regular blender, processing small portions at a time. Use extreme caution and do not fill the blender to the top when blending hot liquids as this can cause spillage and burns.


Calories: 145kcal | Carbohydrates: 35g | Protein: 4g | Fat: 1g | Saturated Fat: 1g | Sodium: 144mg | Potassium: 960mg | Fiber: 7g | Sugar: 10g | Vitamin A: 18261IU | Vitamin C: 29mg | Calcium: 89mg | Iron: 6mg