Warm and Spicy Cajun Squash Soup

A deliciously warm and spicy Cajun squash soup recipe. Quick to rustle up, full of hearty ingredients and super scrumptious!

warming and spicy Cajun squash soup served in bowls with pumpkin seeds sprinkled on top

This quick soup recipe is so versatile, you can use any type of squash. My default tends to always be a butternut squash but this year when looking at ways of reducing our food waste, I widened this to include pumpkin.

Pumpkin has a very subtle taste which lends itself perfectly to other more vibrant flavours. So to liven up this squash soup the Cajun spice mix seems to work brilliantly. It pairs so well in creating a wonderfully spicy and warming soup, ideal on those colder days.

However, this soup will work with any winter squash you have or maybe even fancy mixing some varieties together. But for me, pumpkin is by far my favourite.

How to prepare the squash

  1. Use a sharp knife to cut off the top of the squash then hold the base of the squash and carefully cut in half
  2. Using a peeler or if the skin is very tough use a pairing knife to remove all the skin from the squash
  3. Use a spoon to dig out and remove the seeds – N.B. Place the seeds to one side if you are planning on roasting them for a delicious snack
  4. Then using your knife again cut the sqaush into chunks

How to make Spicy Roasted Squash Seeds

Tray of spicy roasted pumpkin seeds
Tray of spicy roasted pumpkin seeds.
  • Simply wash the seeds in a colander and pat dry
  • Place the seeds in a baking tray
  • Sprinkle with oil, salt and your choice of spice ( I used Cajun again)
  • Roast at 200C for around 15 minutes. Stir every 5 minutes for even toasting, and check crunchiness with each stir.
  • Leave to cool and enjoy!

How to prepare the offcuts from Halloween pumpkin carving

If your house is anything like mine then pumpkin carving is an annual activity but can create a lot of mess and waste. By making a puree with all the discarded flesh is a great way to reduce your food waste and encourage the kids to be a bit more organised with how they discard the different elements.

You can then use the discarded flesh to make a pumpkin purree which works beautifully in this warm and spicy Cajun squash soup recipe.

For the pumpkin puree

  1. Collect all the random scrapings and pieces of flesh by getting the kids to put them in a bowl as they carve
  2. Carefully remove the skin, I find peeling with a knife the most effective
  3. Cut them down if needed into similar size chunks if you can and place them in a large pan
  4. Cover with water and boil for around 20 minutes
  5. Drain and blitz with a hand blender to make a wonderfully vibrant orange puree.
  6. You should now have a beautifully silky puree which you can use in sweet or savoury dishes.
warming Cajun spiced squash soup served in a bowl with pumpkin seeds sprinkled on top

What you will need for the warm and spicy Cajun squash soup :

  • Squash
    • A winter sqaush works best in this recipe such as butternut or pumpkin
    • High in many nutrients, including vitamin A, C, magnesium, and potassium.
  • Vegetable Stock
    • Basis of any great soup or broth
    • I like the vegetable stock pots
  • Celery
    • Essential for all soups
    • Contains vitamin C, beta carotene and antioxidants
  • Onions
    • Bring an essential flavour and gentle sweetness
    • Frozen chopped onions work brilliantly in a soup too
  • Carrots
    • You can’t beat their vibrant orange colour which is packed with beta carotene
    • They are nutrient-dense, which means they contain a wealth of essential nutrients.
  • Cajun Spice mix
    • Widely avaiable at supermartkets
    • A blend of chilli, dried peppers, black and white pepper, cayenne pepper, garlic, allspice, corriander, ginger, cumin, fennel, thyme, cardomen, yeast extract and mustard.
  • Creme Fraiche
    • A fresh cream that has been soured using bacterial culture
    • It won’t curdle when boiled so it’s a great option for soups and sauces
    • You coudl use sour cream if you were looking for a slightly lower calorie/saturated fat option

Diabetes Note

A practically no-carb count soup, that is perfectly filling but is even better with some crusty bread for soaking up all of those delicious flavours.

The only ingredient that you may want to count for is the creme fraiche. Obviously, the carb count will vary depending on serving size and how much you like to add.

Carb Counting

The overall carb count for a serving of this warm and spicy Cajun squash soup, based on the amount of Creme Fraiche used was under 1g per serving. However, as always you know best what you need to count for.

Please note this carb count amount per portion is based on the standard ingredients listed above and may differ depending on what you use and how much you choose to eat.

Warm and Spicy Cajun Squash Soup

Warm and Spicy Cajun Squash Soup

A deliciously warm and spicy Cajun squash soup recipe. Quick to rustle up, full of hearty ingredients and super scrumptious!

0 from 0 votes
Cuisine: SoupDifficulty: Easy
Servings

6

servings
Prep time

5

minutes
Cooking time

30

minutes
Total time

35

minutes

Ingredients

  • 2 Large carrot – halved lengthways and then chopped

  • 2 Stalks celery – halved lengthways and then chopped

  • 1 Medium onion – chopped

  • 1 large squash – cut into chunks (approx 800g prepped weight)

  • 2 tsp Cajun spice

  • 800 ml vegetable stock

  • 150 ml creme fraiche

  • To serve – optional
  • Extra creme fraiche

  • Squeeze lime

Directions

  • In a deep pan heat a little oil and add the carrots, celery, onion, chunks of squash and Cajun spice. Stir and with the pan lid on, leave to sweat on a gentle heat for around 10 minutes.
  • Remove the lid and add the vegetable stock. Give it a good stir, replace the lid and simmer on a gentle heat for 20 minutes.
  • Remove from heat and blitz in a food processer or use a stick blender in the pan until smooth
  • Finally, squeeze the lime juice if using and combine
  • Serve with a little extra creme fraiche and sprinkle of the cajun spice mix

Tips and Notes

  • See notes above if want to make this soup using a squash puree, perfect for using up the leftover Halloween pumpkin carving flesh
  • Diabetes note – The only ingredient that you may want to count for is the creme fraiche. The overall carb count for a serving of this was around 1g per serving. However, as always you know best what you need to count for.

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