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From the SparkRecipes Kitchen


Very Good 4.5/5
(26 ratings)
Pumpkin Soup with Toasted Pumpkin Seeds
Pumpkin Soup with Toasted Pumpkin Seeds

After one sip of this savory pumpkin soup, you will be surprised to find it packs a little heat. Submitted by: CHEF_MEG

CALORIES: 124.7  |  FAT: 4.4g  |  PROTEIN: 3.8g  |  CARBS: 18.4g  |  FIBER: 5.5g


Member Recipes for


Very Good 4.4/5
(109 ratings)
Creamy Butternut Squash & Apple Soup
Creamy Butternut Squash & Apple Soup

Delicious first course for winter holiday meals.Submitted by: PRIMA_DONNA

CALORIES: 135.2  |  FAT: 3.1g  |  PROTEIN: 3.9g  |  CARBS: 25.8g  |  FIBER: 1.5g

Good 3.9/5
(28 ratings)
Pumpkin Tofu Soup

A smooth, low-cal, protein rich soup. It's also super quick to make. Submitted by: BARBYCHICAGO

CALORIES: 144.6  |  FAT: 2.8g  |  PROTEIN: 11.2g  |  CARBS: 19.8g  |  FIBER: 3.9g

Very Good 4.2/5
(13 ratings)
Curried-Pumpkin Soup

A warm dish for a cool Samhain eveningSubmitted by: JOEWOODARD

CALORIES: 155.5  |  FAT: 6.9g  |  PROTEIN: 10.5g  |  CARBS: 14.6g  |  FIBER: 3.9g

Very Good 4.8/5
(5 ratings)
Creamy Pumpkin Soup
Creamy Pumpkin Soup

This delicious soup may be low-cal but it is not low-taste!! Its very easy to make and will fill you up!!Submitted by: MISTYGIRL1780

CALORIES: 92.8  |  FAT: 2.9g  |  PROTEIN: 3.7g  |  CARBS: 13.8g  |  FIBER: 1.6g

Very Good 4.6/5
(5 ratings)
Pumpkin Soup, Vegetarian

Autumn dish, easy to prepare and deliciousSubmitted by: FLORDELUNA

CALORIES: 118.4  |  FAT: 5.8g  |  PROTEIN: 2g  |  CARBS: 15.8g  |  FIBER: 2.8g

Very Good 4.4/5
(5 ratings)
Fat-Free Creamy Vegan Potato Leek Soup

This is a very simple hearty soup. And it actually tastes better the next day!Submitted by: MMMLEAFYGREENS

CALORIES: 120.5  |  FAT: 0.3g  |  PROTEIN: 3g  |  CARBS: 27g  |  FIBER: 3.2g

Very Good 4.4/5
(5 ratings)
Leftover Turkey Soup

Submitted by: DNLKMYERS

CALORIES: 208.7  |  FAT: 6.7g  |  PROTEIN: 29.6g  |  CARBS: 6.4g  |  FIBER: 1.4g

Very Good 4.2/5
(5 ratings)
Vegetable & Leftover Turkey Soup

This is not only a great way to use up leftover turkey, but is very low calorie and, if you use no-salt corn, low in sodium too. Use whatever vegetables you like. Our family tops each serving with a tsp of Parmesan cheese.Submitted by: ELENASAN

CALORIES: 10.5  |  FAT: 0.1g  |  PROTEIN: 1.3g  |  CARBS: 1.2g  |  FIBER: 0.3g

Incredible! 5.0/5
(4 ratings)
Pumpkin Bisque
Pumpkin Bisque

Submitted by: TABBYKAT75

CALORIES: 156.9  |  FAT: 5.4g  |  PROTEIN: 7g  |  CARBS: 22g  |  FIBER: 3.1g

Very Good 4.7/5
(3 ratings)
Zuppa Toscana - sausage and kale soup

This Italian soup is delicious alone or with salad and breadsticks. Contains 3.7 grams of fiber per 2 cup serving.Submitted by: CHANNELED

CALORIES: 259.8  |  FAT: 7.1g  |  PROTEIN: 16.2g  |  CARBS: 31.8g  |  FIBER: 3.7g

Incredible! 5.0/5
(2 ratings)
Homemade Turkey Stock
Homemade Turkey Stock

An easy homemade turkey broth perfect for soups and stews.

I like to use a large-size slow cooker for this but a large stock pot or soup kettle can be used instead. Just be sure to watch the water level if using anything other than a slow cooker to be sure that bones remain covered with liquid.

The stock is flavored by whatever stuffing or aromatics have been placed inside the turkey during roasting. If I'm in a hurry and don't want to deal with stuffing, I like to use some aromatics loosely placed inside of a raw turkey that has been rinsed out and patted dry with a clean towel. Coat the inside with Kosher salt, coarsely ground black pepper and ground cinnamon (or use a couple cinnamon sticks); then loosely place some quartered onions, chunks of sweet raw carrots, celery cut into 4 inch pieces, leek, and a red apple or two that has been quartered and cored into both the front breast cavity and the main body cavity of the turkey. Roast however you prefer. I like to preheat my oven to 500 degrees F. and put the turkey in a roasting pan on the lowest rack. Make a tent out of aluminum foil to put over the breast portion only. Roast for 30 minutes at 500 degrees. Reduce heat to 350 degrees and continue roasting, basting every 30 minutes until meat thermometer registers 161 degrees F. Turn off oven and let turkey sit until temperature reaches 180 degrees F. (Turkey will continue to cook even with oven turned off.) This makes a beautifully browned,moist and tender turkey with lovely pan drippings to use for this stock recipe.
Submitted by: HEALTHYLIVN4ME

CALORIES: 28.1  |  FAT: 0.2g  |  PROTEIN: 0.5g  |  CARBS: 6.8g  |  FIBER: 1.4g

Incredible! 5.0/5
(2 ratings)
Pumpkin Soup (adapted from Michel Nischan)

Creamy, spicy pumpkin soup without the fried sage leaves and missing some of the oil. But still delicious!Submitted by: GABADABA915

CALORIES: 93.9  |  FAT: 5g  |  PROTEIN: 2.4g  |  CARBS: 12g  |  FIBER: 2.4g

Very Good 4.5/5
(2 ratings)
Curried Pumpkin Soup

Submitted by: KATIE123080

CALORIES: 57  |  FAT: 0.5g  |  PROTEIN: 2.2g  |  CARBS: 12.6g  |  FIBER: 2.2g

Very Good 4.0/5
(2 ratings)
Wild Mushroom Artichoke Soup

vegan and hearty...but you got love mushrooms, its got a lotta flava and it freezes well. Submitted by: LOELLIS

CALORIES: 147.3  |  FAT: 6.3g  |  PROTEIN: 3.5g  |  CARBS: 16.5g  |  FIBER: 4.5g

Good 3.5/5
(2 ratings)
Cheddar corn muffins

I am always looking for ways to smuggle veggies into my kids and this one works, the flavour of the cheese and corn work well together. Made with Fat Free Buttermilk it is a lower fat version.These muffins are light and golden! Submitted by: MELTEAGUE

CALORIES: 204.5  |  FAT: 7.4g  |  PROTEIN: 7.7g  |  CARBS: 26.9g  |  FIBER: 1.8g

Incredible! 5.0/5
(1 rating)
White Turkey Chili

I used left over roasted turkey, so yummy & quick!Submitted by: MANDAMO

CALORIES: 269.4  |  FAT: 7g  |  PROTEIN: 26.2g  |  CARBS: 25.7g  |  FIBER: 6.5g

Incredible! 5.0/5
(1 rating)
Butternut Lentil Soup

Hearty and healthy fall vegetarian dish!Submitted by: SUZYMOBILE

CALORIES: 195.2  |  FAT: 11.2g  |  PROTEIN: 4.6g  |  CARBS: 22.6g  |  FIBER: 6.9g

Incredible! 5.0/5
(1 rating)
Turkey Soup

Great for leftoversSubmitted by: KAITLYNALLEN

CALORIES: 68.2  |  FAT: 1.2g  |  PROTEIN: 9.1g  |  CARBS: 5.7g  |  FIBER: 1.2g

Incredible! 5.0/5
(1 rating)
Tex-Mex Turkey Soup

Submitted by: HAPEANGIE

CALORIES: 136.2  |  FAT: 3g  |  PROTEIN: 12.8g  |  CARBS: 15.4g  |  FIBER: 3.6g

Incredible! 5.0/5
(1 rating)
chicken and okra gumbo

Submitted by: PHILMARTIN1

CALORIES: 125.5  |  FAT: 4.8g  |  PROTEIN: 8.2g  |  CARBS: 16g  |  FIBER: 5.5g

Very Good 4.0/5
(1 rating)
Tina's Chicken Soup with Whole Wheat Pasta

Submitted by: TINATC26

CALORIES: 108.5  |  FAT: 0.4g  |  PROTEIN: 7.7g  |  CARBS: 18.6g  |  FIBER: 3.1g

Very Good 4.0/5
(1 rating)
Vegetarian Butternut Squash Soup
Vegetarian Butternut Squash Soup

Delicious--I was trying to find a way to use my leftover veggies. It is absolutely delicious. My husband ate 3 bowls!Submitted by: LFRANZA

CALORIES: 150.9  |  FAT: 0.5g  |  PROTEIN: 3.4g  |  CARBS: 35.2g  |  FIBER: 6.7g

Very Good 4.0/5
(1 rating)
Vegan-Fall Squash and Pumpkin Soup

I didn't have a blender, so I had to hand mash my soup, turned out great!Submitted by: RUGBY1212

CALORIES: 126.4  |  FAT: 3.9g  |  PROTEIN: 2.3g  |  CARBS: 22.8g  |  FIBER: 4.8g

Very Good 4.0/5
(1 rating)
Sweet Corn Chowder

Easy to Prepare and Tastes Great!

CALORIES: 83.8  |  FAT: 0.8g  |  PROTEIN: 3.5g  |  CARBS: 15.8g  |  FIBER: 3.3g

Very Good 4.0/5
(1 rating)
Fresh pumpkin soup

Full of vitaimn and you can use canned pumpkin too if you can't get fresh, under 100 calories for two bigg servings!Submitted by: AKASHA66

CALORIES: 97.7  |  FAT: 0.7g  |  PROTEIN: 3g  |  CARBS: 22.1g  |  FIBER: 6.6g

Very Good 4.0/5
(1 rating)
Butternut Squash Soup w/ Pear

Creamy soup that easy to make and low in calories, high in nutrientsSubmitted by: DUFFYDYER

CALORIES: 107.6  |  FAT: 1.8g  |  PROTEIN: 2.7g  |  CARBS: 23g  |  FIBER: 5.1g

Good 3.0/5
(1 rating)
Butternut Squash, Pumpkin & Carrot Soup
Butternut Squash, Pumpkin & Carrot Soup

Butternut Squash, Pumpkin & Carrot Soup, only 80 calories per serving. Submitted by: CAMILLE-LEON

CALORIES: 79.4  |  FAT: 3.3g  |  PROTEIN: 1.5g  |  CARBS: 12.7g  |  FIBER: 3.4g

Good 3.0/5
(1 rating)
Vegan Cream of Pumpkin Soup

DELICIOUS!!!! Modified from p. 89 of "The Food Processor Bible"

CALORIES: 562.7  |  FAT: 23.5g  |  PROTEIN: 20.5g  |  CARBS: 71.3g  |  FIBER: 20.2g

Bad 1.0/5
(1 rating)
acorn squash soup

yummy low fat low carb low everything soup!Submitted by: JEFISLER

CALORIES: 84.1  |  FAT: 1.1g  |  PROTEIN: 1.6g  |  CARBS: 19.5g  |  FIBER: 5.9g

(no ratings)
Apple-Butternut Squash Soup (Martha Stewart Recipe)
Apple-Butternut Squash Soup (Martha Stewart Recipe)

Delicious!! Squash, apples, seasonings, and you have yourself a delicious meal!Submitted by: PUMPKIN025

CALORIES: 147.2  |  FAT: 2.9g  |  PROTEIN: 2.5g  |  CARBS: 27.8g  |  FIBER: 6.5g
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