A deliciously warm and subtly spicy Cajun squash soup recipe. This soup recipe is quick and easy to rustle up, all in one pan, and is sure to warm you from the inside out!
Squash has a subtle taste that lends itself perfectly to other more vibrant flavours. I typically I use butternut squash for this recipe, however, during pumpkin carving season, I will use up the leftover pumpkin to help reduce our food waste.
That subtle flavour but creamy texture calls for a little livening up. So in this soup recipe, I use a Cajun spice mix. The combination of the chilli powder and paprika in this mix seems to just work brilliantly. It creates a wonderfully spicy and warming soup, ideal on those colder days.
What squash should I use?
This easy soup recipe is so versatile, you can use any type of squash. My default tends to always be a butternut squash but thanks to my brilliant vegetable box from Oddbox and as part of reducing our food waste, I also use pumpkins as well.
This soup will work with any winter squash you have or maybe you might fancy mixing some varieties together. But I actually have to say for me, pumpkin is by far my favourite.
How to prepare the squash
I have to admit I often cheat with this recipe and use the pre-prepared butternut squash slices from Sainsbury’s. Simply because it saves time which is often key during the week.
However, if you are using a whole, unprepared butternut squash then here is my method for preparing.
- Place the squash in the microwave on high for 4-5 minutes. This simply helps to soften the squash and makes it easier to peel and cut.
- Use a sharp knife to cut off the top of the squash then hold the base of the squash and carefully cut it in half
- Use a peeler or if the skin is very tough use a pairing knife to remove all of the skin from the squash
- Then 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
- Finally using your large knife again, cut the squash into chunks
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. 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
- Collect all the random scrapings and pieces of flesh by getting the kids to put them in a bowl as they carve
- Carefully remove the skin, I find peeling with a knife the most effective
- Cut them down if needed into similar size chunks if you can and place them in a large pan
- Cover with water and boil for around 20 minutes
- Drain and blitz with a hand blender to make a wonderfully vibrant orange puree.
- You should now have a beautifully silky puree which you can use in sweet or savoury dishes.
But wait! Don’t throw away any seeds you could simply roast them and enjoy them as a deliciously nutritious snack
How to make Spicy Roasted Squash 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!
What you will need for the warm and spicy Cajun squash soup
- Squash
- A winter squash works best in this recipe such as a butternut or pumpkin
- High in many nutrients, including vitamins 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 available at supermarkets, I use the Sainsbury’s inspired to cook
- A mix of chilli, dried peppers, black and white pepper, cayenne pepper, garlic, allspice, coriander, 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 an excellent option for soups and sauces
- You could use sour cream if you were looking for a slightly lower calorie/saturated fat option
How to make the Cajun squash soup
Start by roughly chopping your veg and then in a deep pan heat a little oil and add the carrots, celery, onion, and chunks of squash. Stir and with the pan lid on, leave them to sweat on a gentle heat for around 10 minutes.
Remove the lid and stir in the cajun spice for a minute or so. Now add the vegetable stock. Give it a good stir, replace the lid and simmer on a gentle heat for 20 minutes.
Remove from heat, add the creme fraiche and blitz in a food processor or use a stick blender in the pan until you have a smooth soup.
Finally, squeeze the lime juice if using and combine. Serve with a little extra creme fraiche and a sprinkle of the cajun spice mix
If you like this cajun soup then why not try these other wholesome soup recipes:
- HEALTHY CREAMY TOMATO SOUP
- CHUNKY VEGETABLE SOUP
- GREENS, BEANS AND PESTO SOUP
- TOMATO AND PEPPER RED PESTO SOUP
- QUICK VEGAN MUSHROOM SOUP
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.
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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!
6
servings5
minutes30
minutes35
minutesKeep the screen of your device on
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, and chunks of squash. Stir and with the pan lid on, leave to sweat on a gentle heat for around 10 minutes.
- Remove the lid and stir in the cajun spice for a minute or so. Now add the vegetable stock. Give it a good stir, replace the lid and simmer on a gentle heat for 20 minutes.
- Remove from heat, add the creme fraiche and blitz in a food processer or use a stick blender in the pan until you have a smooth soup
- Finally, squeeze the lime juice if using and combine
- Serve with a little extra creme fraiche and sprinkle of the cajun spice mix
Equipment
- Large Saucepan
- Measuring Jug
- Hand Blender or Food Processor
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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