This autumnal soup is sweet and creamy without any cream. A nice accompaniment would be very thin slices of toasted sourdough bread and a tossed escarole salad with a simple vinaigrette.


2 teaspoons vegetable oil, such as olive or canola oil

1 medium onion, finely chopped

1 clove garlic, minced

1 1/2 teaspoons cumin

1/4 teaspoon cayenne pepper

1/4 teaspoon nutmeg

1 package (12 ounces) frozen winter squash puree, thawed

1 1/2 cups water

2 tablespoons light brown sugar

1/2 teaspoon salt

1 tablespoon fresh lemon juice

1/4 cup plain fat-free yogurt


1. In a medium nonstick saucepan, heat the oil over medium heat. Add the onion and garlic, and cook, stirring frequently, until the onion is tender, about 5 minutes.

2. Add the cumin, cayenne, and nutmeg, stirring to combine. Stir in the winter squash, water, brown sugar, and salt, and bring to a boil. Reduce to a simmer, cover, and cook 10 minutes to blend the flavors.

3. Remove from the heat and stir in the lemon juice. Serve hot, topped with a dollop of yogurt. Makes 4 servings

Pumpkin Lime Soup Use 1 1/2 cups canned unsweetened pumpkin puree instead of the winter squash puree. Substitute fresh lime juice for the lemon juice. Omit the cumin, cayenne, and nutmeg, and use 2 teaspoons chili powder instead.

Nutrition Facts

Per serving
calories 118
total fat 2.6g
saturated fat 0.4g
cholesterol 0mg
dietary fiber 2g
carbohydrate 24g
protein 3g
sodium 306mg

Good source of: beta carotene, vitamin C

Winter Squash Nutrition Facts

The more orange the flesh of a winter squash, the more beta carotene it has. For example, yellow-fleshed acorn squash has only 0.5 gram of beta carotene per cup, while deep-orange butternut squash has 17 times as much (8.5 grams per cup).

If you are carefully watching your sodium, be sure to read this before preparing this recipe: Sodium Intake and Salt in Recipes

From The Johns Hopkins Cookbook Library: Recipes for a Healthy Heart, edited by Simeon Margolis, M.D., Ph.D. and Lora Brown Wilder, Sc.D., M.S., R.D.

Publication Review By: the Editorial Staff at

Published: 08 Sep 2011

Last Modified: 23 Mar 2015