Pumpkin Soup in Shell

Serving this soup in a pumpkin or squash soup is functional and decorative at the same time! Perfect for a fall dinner party.

One cup of pumpkin contains over 2000% of your daily recommended amount of Vitamin A, which helps your vision.  They also contain antioxidants, specifically beta carotene, which fights free radicals causing cancer. Pumpkins are also a source of Vitamin C, which works to improve your immunity system, important for the cold weather months!

You can also make this a squash soup. Squash and pumpkin are low-glycemic foods, meaning they release sugars slowly and help to keep you feeling full longer. The cinnamon and ginger gives this soup its distinctive flavour.


1. With a sharp pointed knife, pierce the pumpkin (or squash) all around. Place two pumpkins at a time in the microwave and cook on a high heat for at least 4 minutes or just until barely tender. Cool while preparing soup.
2. Spray a non-stick saucepan with cooking oil, add the vegetable oil and place over medium-low heat. Stir in the garlic and onions. Cover and cook until softened, about 3 minutes.
3. Stir in the pumpkin, stock, cinnamon, ginger, salt and pepper. Bring to a boil, then reduce the heat to medium-low. Cover and cook for 12 – 15 minutes, or until the squash is tender. Add the honey.
4. Meanwhile remove the top of the pumpkin cutting below the stem. Save for the garnish. With a spoon remove the seeds and stringy flesh and some of the pulp to make a soup bowl.
5. Transfer the soup to a food processor or blender. Purée until smooth, working in batches if necessary.
6. Ladle into individual pumpkin or squash shells garnish with a dollop of yogurt.

6 small pumpkins or acron squash
2 tsp vegetable oil
1 ½ tsp minced fresh garlic
1 cup diced onions
1 1/2 lb cubed peeled acorn or butternut squash or pumpkin
3 cups chicken or vegetable stock
½ tsp ground cinnamon
¼ tsp ground ginger
pinch salt and freshly ground black pepper
1 Tbsp honey
3 Tbsp low-fat yogurt or sour cream

Serves 6

Prep Time: 10 minutes
Cook Time: 23 minutes

Nutritional Information per Serving
Calories 84
Protein 3 g
Fat 2 g
Saturated Fat 0.2 g
Carbohydrates 16 g
Cholesterol 0.5 mg
Sodium 264 mg
Fiber 2 g