Recipe: Autumn Orange Soup (Butternut Squash Soup)

There are few things so lovely as a cup of hot soup on a cold autumn day and this recipe is perfect for that.  At the heart of this recipe is that quintessential seasonal squash, the butternut.  I love butternut squash all year ’round, but there’s just something about it in the autumn – it really comes into its own.

With orange bell pepper and sweet potato, this is a beautiful, softly orange-coloured soup that will warm even the coldest afternoon!

Autumn Orange Soup is only about 213 calories per very generous serving, so great if you are watching your waistline.  This recipe is fairly fool-proof and easy to make vegetarian.  You will need a good length of time for the vegetables to simmer, but the great news is that you can make this soup ahead, or even freeze it (just leave out the cream before freezing).

Serve hot and thick!
                        Serve hot and thick!

Autumn Orange Soup

Serves 4, approx. 213 calories per person

Time: 1 hour 15 minutes

You will need:

  • 1 butternut squash
  • 1 medium sweet potato
  • 1/2 of an orange or red bell pepper
  • 1 medium carrot
  • 1 onion
  • 2 sticks of celery
  • 2 tablespoons of butter
  • 1 tablespoon of oil
  • 1.5 litres of chicken stock
  • 1/2 tsp cumin
  • 1/4 tsp cayenne
  • 1/2 tsp cinnamon
  • salt and pepper to taste
  • 1/4 c cooking cream


  1. Pleel, chop and deseed the vegetables as necessary.
  2. In a large pot, melt the butter and oil.  When bubbling, add the vegetables and saute until softened and the onions have turned transparent.
  3. Pour over enough of the chicken stock to cover the vegetables and bring to a boil.
  4. When the chicken stock is boiling, turn the heat down low and summer for 40 minutes.
  5. After 40 minutes, either pour the soup into a food processor or use a hand blender to blend until the soup is thick and smooth.
  6. Add the spices and cream and stir.  If the soup is still too thick, add the remaining chicken stock until the soup has reached the desired consistency.
  7. Top with toasted pumpkin seeds and serve with crusty bread.

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