Spicy squash soup recipe


Make a delicious, warming and nourishing bowlful with our recipe for spicy squash soup. It’s the ideal way to make the most of an autumnal squash.

We use acorn squash in this recipe, but feel free to experiment with different varieties. Acorn squash has a tasty buttery flavour. It’s also slightly sweeter and less intense in flavour when compared to other seasonal favourites, such as pumpkin.

Add a swirl of full-fat, live yoghurt to serve. Not only will it add a delicious, creamy addition, natural yoghurt is teeming with wellbeing wins. Natural yoghurt contains probiotics – the gut-friendly bacteria that have numerous benefits for various areas of our health. This includes maintaining healthy gut movements, promoting immunity and lowering cholesterol.

Enjoy with a slice of warm, crusty sourdough and quality butter from grass-fed cows.

Discover more delicious recipes from Liz Earle Wellbeing


  • 700g acorn squash, skin removed and chopped into 3cm cubes
  • 3 cloves garlic, skin on
  • 2 tbsp extra virgin olive oil
  • 2 tsp chilli flakes
  • 1 pinch cumin seeds
  • 2 red onions, finely chopped
  • 1 celery stick, finely diced
  • 1 lemon, zested
  • 700ml good-quality vegetable (or chicken) stock
  • Full-fat, live yoghurt to serve


  1. Preheat the oven to 200°C/400°F/gas mark 6. Add the squash and garlic cloves to a roasting tray. Drizzle over one tablespoon of olive oil, the chilli flakes and cumin seeds, and massage into the squash. Season well before placing in the oven for 45 minutes or so, until the squash has caramelised and it’s totally tender.
  2. After the squash has been roasting for approximately 30 minutes, put the red onions and celery into a deep pan with the rest of the olive oil over a low heat. Sauté gently for at least 15 minutes until soft.
  3. Once the squash is cooked, add to the onions and celery, along with the lemon zest and soft roasted garlic centres that have been squeezed out of their skins.
  4. Mix together well, then pour in the stock. Let it simmer for around ten minutes. Season to taste, then blitz until smooth. When ready to serve, divide into bowls and stir a spoonful of yoghurt into each serving, together with a sprinkle of broken seeded keto crackers.