Pumpkin soup with fresh pumpkins in bowl

Butternut Squash Soup Recipe

By the wlr team

This butternut squash soup is sure to warm you up on a cold autumnal evening, and at less than 105 calories per serving why not!

  • Recipe makes: 4 servings
  • Prep time:
    7 mins
  • Cook time: 45 mins
  • Calories: 104
    per serving


  • 500g butternut squash
  • 1 garlic clove
  • 227g mushrooms
  • 1 medium onion
  • 1 small red chilli pepper
  • 1 tbsp olive oil
  • 600ml water
  • 25g reduced salt soya sauce


  1. Peel and chop the squash, garlic, mushrooms and onions. De-seed the peppers.
  2. Sweat in the oil for a couple of mins, stirring to stop them sticking.
  3. Add some of the water, soya sauce, chopped (deseeded) peppers and mushrooms.
  4. Simmer until veggies are soft.
  5. Liquidise with as much water as it takes to get the consistency you want.

If you can afford more cals/fat and want a creamier finish then use some milk or cream. Rice milk gives quite a creamy finish too.

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Nutrition information per serving
Calories (kcal)104
Carbohydrate (g)14.6
Fat (g)4.0
Protein (g)3.1
Fibre (g)2.9
Alcohol (g)0.0
Fruit & Veg2.8

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