Golden Harvest Soup: Main Image

Quick Facts

Nutrition Facts

Calories 224
  Calories from Fat 40 (18%)
(7%)Total Fat 5g
(5%)Saturated Fat 1g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
(1%)Cholesterol 2mg
(52%)Sodium 1254mg
(24%)Potassium 855mg
Total Carbohydrate 42g
(22%)Dietary Fiber 6g
Sugars 4g
Sugar Alcohols 0g
(14%)Protein 7g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.

Related Recipes

Golden Harvest Soup


  • 3 butternut squashes

  • 3 kabocha or hubbard squashes

  • 4 leeks

  • 1 Tbs olive oil

  • 8 cups stock or water*

  • 1/2 cup rolled oats

  • 1 tsp sea salt*

  • 1/4 tsp white pepper

  • 1 tsp nutmeg

  • 1 tsp cinnamon

Serve this satisfying soup throughout fall and winter. It’s easy to make and, with holiday spices, makes a delightful start to the Thanksgiving meal.


  • Clean and halve each squash from top to bottom. Remove seeds. Lay squash halves face down and cut across in 1/2-inch (1.25cm) slices. Cut the skin off each piece and then chop into 1/4-inch (0.5cm) chunks. Clean leeks and cut on the diagonal in 1/4-inch (0.5cm) pieces. Set aside one cup.
  • In a large stock pot, sauté the rest of the leeks in oil for 1 minute. Add the squash and sauté for another 5 minutes. Add the stock or water and bring to a boil, then turn flame down and let simmer for 5 minutes.
  • Add oats and simmer 5 minutes. Add salt, pepper, nutmeg and cinnamon and let simmer 5 to 10 minutes, until the squash is soft. Purée in a food processor until very smooth. Press soup through a fine-meshed sieve if a smoother texture is desired. Transfer soup back to pot and keep warm.
  • In a small skillet, sauté the remaining 1 cup (180g) of leeks in a little olive oil, scatter over warm soup, and serve.

Copyright © 2024 TraceGains, Inc. All rights reserved.

Read our healthy recipe definitions.

Learn more about TraceGains, the company.

The information presented here is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2024.