Healthy full-flavored Squash Soup


Traditional Squash Soup

This tasty and creamy pumpkin soup impresses with its full and hearty flavor and the classic spice components of cinnamon, clove and nutmeg. Simply deliciously fallish!

A different pumpkin time

Since I’m here in Texas, it’s been kind of strange to continue some traditions. For example, cook pumpkin soup.

In Germany it was very easy – from September / October the days got cooler and foggy, it got uncomfortable outside.

The trees changed their color and you’re cosy up yourself inside with the warming pumpkin soup. Because fall and squash soup simply belong together.

Quite different here in Texas. At the beginning of October, you sit outside in shorts at 30 degrees and it’s like a summer day in Germany in mid-July. Why am I supposed to make soup? Of course, because it tastes great, is healthy and simply belongs there!

You can’t ignore the whole variety of pumpkins here in the USA! Just have a look at my gallery, I photographed a few beauties.

I always cook a huge pot of this full-bodied pumpkin soup and freeze it in portions. So I always have a delicious bowl of soup in stock!

Expert Tip

Red Kuri Squash is one of my favorite ones! You do not need to peel it, the skin is hard but so thin and edible once cooked. It has smooth flesh with a rich, sweet flavor.

Squash Soup - Jennifer Vahlbruch
Squash Soup - Jennifer Vahlbruch
Squash Soup - Jennifer Vahlbruch
Guacamole - Jennifer Vahlbruch
Squash Soup - Jennifer Vahlbruch

Ingredients you need

You need these ingredients to make your healthy Squash Soup.

Squash Soup - Ingredients - Jennifer Vahlbruch
Squash Soup - Jennifer Vahlbruch

Healthy full-flavored Squash Soup

Yield: 8 Servings
Prep Time: 30 minutes
Cook Time: 1 hour 10 minutes
Total Time: 1 hour 40 minutes

The traditional squash soup from New England has a full-bodied taste and is absolutely creamy.


  • 9 ounces (250 grams) pumpkin pulp from red Kuri, pitted and stripped of fibers *
  • 9 ounces (250 grams) pumpkin pulp from butternut, pitted and stripped of fibers
  • 2 Onions
  • 2 Floury medium-sized potatoes (approx. 10.6 ounces, 300 grams)
  • 1 Piece fresh ginger (approx. 1 inch)
  • 4 tablespoons neutral vegetable oil
  • 1.5 ounces (40 grams) of butter
  • 2 tablespoons flour
  • 25.5 fluid ounces (750 millilitres) of broth
  • Salt
  • Pepper
  • 4 tablespoons pumpkin seeds
  • 10 fluid ounces (300 millilitres) milk
  • 5.5 ounces (150 grams) sour cream
  • 2 pinches of cinnamon powder
  • 2 pinches of clove powder
  • 2 pinches of freshly grated nutmeg
  • 1-2 tablespoons brown sugar
  • Optional:
  • 1 ounces (20 grams) butter
  • A few leaves sage


  1. Preheat the oven to 425 degrees Fahrenheit and line a baking sheet with parchment paper. Now place the prepared butternut squash on the pan and drizzle each half with just enough vegetable oil to lightly coat the squash on the inside. Rub the oil over the inside of the squash and sprinkle it with salt and pepper. (see picture)
  2. Turn the squash face down on the baking sheet and roast until it is tender and completely cooked through, that takes about 40 to 50 minutes (if the skin and/or flesh browns a little bit, that's not a problem that gives a good taste). (see picture)
  3. After the squash is out of the oven set it aside.
  4. In the meantime, you can cut the red Kuri squash flesh into cubes.
  5. Peel and finely dice the onions.
  6. Peel, wash and dice the potatoes.
  7. Wash the fresh ginger (see my expert tip below) and chop it finely.
  8. Heat the vegetable oil with 2 tablespoons butter in a large saucepan and sauté the pumpkin flesh, onions and potatoes for 5 minutes. Add the ginger and sauté briefly.
  9. Dust everything with flour, stir and sweat for 3 minutes.
  10. Gradually add the broth, stirring constantly, and season with salt and pepper.
  11. Bring to the boil once, then turn the stove down and cover the soup with a lid. Cook on a medium flame for about 20 minutes. Please stir again and again so that nothing burns to the bottom of the pot.
  12. In the meantime, roast the pumpkin seeds in a pan without fat and set aside.
  13. If you like, you can now fry the sage in 1 tablespoon butter in a pan. Fry for about 1 minute on each side on medium heat. It shouldn't get too dark, otherwise, it will become bitter (see picture).
  14. After the soup has simmered for 20 minutes, you can now add the roasted butternut squash.
  15. Puree the soup with the blender. Fold in the milk and sour cream with a whisk.
  16. Bring to the boil again and season to taste with cinnamon, clove powder, nutmeg and the cane sugar.
  17. Arrange the soup in portions on plates and serve with sprinkled pumpkin seeds and if you like with the fried sage and a bit of sour cream.


* You do not need to peel the red Kuri squash, the skin is so thin that it can be eaten.

Nutrition Information:
Serving Size: 6
Amount Per Serving: Calories: 388Total Fat: 23gSaturated Fat: 8.1gTrans Fat: 0.7gUnsaturated Fat: 12.8gCholesterol: 38mgSodium: 368mgCarbohydrates: 39gFiber: 3.6gSugar: 12gProtein: 9.4g

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Make a perfect healthy, full-flavored Squash Soup

Follow these hints to make the best out of the recipe and enjoy your very own traditional pumpkin soup.

Step 1

Squash Soup - Process - Jennifer Vahlbruch

Step 2

Squash Soup - Process - Jennifer Vahlbruch

Step 7

Expert Tip

I prefer to use organic ginger because I can leave the peel on. Conventional ginger is mostly contaminated with pesticides.

But because most of the ingredients are right under the peel, I don’t want to peel the ginger.

If you don’t use organic ginger, I recommend removing the peel. Don’t use a knife, better use a teaspoon instead. Just take a teaspoon and scrape off the peel with the edge. It’s super easy, and you cut less of the ginger than you would with a knife.

Step 13

Squash Soup - Process - Jennifer Vahlbruch


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