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Pumpkin Soup Recipe: With Butternut Squash and Sweet Potato

Pumpkin soup recipe for the blender

How nice that we have such a colorful autumn before the dark season starts again! Colorful apples, pears and pumpkins everywhere, you don't know who to look at on the farmer's market. Whoever laughs the loudest is going home with us. Today it's a butternut squash - As we're trying out the pumpkin soup recipe from our new intern Lisa. The special thing: It's supposed to work without oil or cream. Is that even possible? Actually, we have nothing against butter, oil, etc. In fact, the exact opposite is the case: fat is an excellent flavor carrier - especially in a warm autumnal pumpkin soup. Lisa, 22 years young and an absolute food lover - especially of healthy food, reveals her trick: "I sauté the ingredients only briefly and then blend them in a high-speed blender. This makes the pumpkin soup creamy-fine, almost velvety - you won't need any oil."

Outside the autumn storms are raging, inside we enjoy our warm pumpkin soup..

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We test and are quite amazed by how good this low-fat, low-calorie pumpkin soup tastes. Honestly, we can hardly believe Lisa didn't add any olive oil! The butternut squash, of course, lives up to its name with a buttery, nutty note. But once again, the high-speed blender - this time the Vitamix TNC 5200 - deserves its place in the kitchen, no immersion blender would have turned this soup into such a creamy-fine pumpkin soup so quickly. Lisa's everyday life would not be the same without it: "The blender is my most important kitchen appliance, it helps me to prepare my dishes quickly and in a nutrient-friendly way. Especially when it comes to raw food recipes."

Pumpkin soup recipe

Low fat and calorie pumpkin soup with butternut squash and sweet potato
Prep Time 10 Min
Perform Time 20 Min
Total Time 30 Min
Amount 1500 ml
Calories 460 kcal
Cuisine Soup
Author Carla from
Pumpkin soup recipe: cream soup with butternut squash and sweet potato
4.95 from 1093 Reviews


  • 450-550 ml water filtered, adjust amount depending on desired consistency
  • approx. 650-780 g butternut squash
  • 1 sweet potato medium size
  • 1 roma tomato
  • 1 red onion
  • 1 shallot
  • 1/2-1 leek
  • 1/2 garlic clove
  • 1 1/2-2 teaspoon vegetable broth yeast and gluten free
  • 1 pinch of pepper


  1. Peel sweet potato, onions, shallot and garlic. Remove the stem end from the leeks, if necessary, also remove the outer leaves and wash with the other ingredients. Cut the pumpkin in half and remove the seeds. Cut all ingredients to pieces.
  2. Put the pumpkin and sweet potato in a pot or pan with the indicated amount of water and broth. Simmer over medium heat for about 15-20 minutes. Stir the pot to make sure the squash and sweet potato are cooked thoroughly.
  3. After about 15-20 minutes, add all other ingredients and simmer for another 5-10 minutes.
  4. Tip: Lisa cooks the pumpkin and sweet potato first because these starchy base ingredients have a longer cooking time than the other ingredients. This allows the other ingredients to be cooked in the most nutrient-friendly way possible.
  5. Once all ingredients are cooked, add everything to the blender together with two teaspoons of vegetable broth and a pinch of pepper - blend until a uniform creamy soup consistency is achieved (30 sec to 1 min).
  6. Garnish with soup toppings such as pumpkin seeds and hemp seeds. They contain a bit of oil, they also provide for the absorption of fat-soluble vitamins. Raw leeks, cilantro and a small pinch of salt also go well on top of pumpkin soup.
  7. Enjoy this fresh pumpkin soup from the heart!

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Which pumpkin soup recipe do you like? Do you use a blender to prepare it?

We would love to hear your feedback and experiences with the pumpkin soup recipe here.

Pumpkin soup in glass in front of etragere with pumpkins
Pumpkins are not only delicious, but also autumnal decorative!

Carla from

I fell in love with the first sip. In 2010 a friend of mine served me my first green smoothie. Since then, green smoothies are my absolute favorite breakfast. Quickly prepared, I start my day healthy, delicious and well nourished. I carry the feeling of this delicious healthy breakfast with me all day long - all the way through to the evening.
Nice side effect: Without renunciation or nutritional dogma, green smoothies regulate my desire for coffee, chocolate and all the other temptations.

Among other things, Carla gives workshops for beginners and also is responsible for social media and communication.

Add comment

10 | Comment(s)

How does the smoothie keep you full? I usually get hungry again after one or two hours.
Carla von Grü
Hello Andrea,

the pumpkin soup keeps me satisfied for at least 2 hours. As for smoothies, it depends on the amount I drink. If it's 1 liter of smoothie, I usually feel full for about 1.5 to 2 hours - similar to you.
Best regards,
Barbara Jovcic
So delicious! Can you please send me the same as Margarete - tomato soup, pumpkin soup, and pancakes with buckwheat and spelt flour. Thank you!!!
Carla von Grü
Hello Barbara,

please simply enter your email address in the registration box at the top of this page. We will then automatically send you an email with a recipe download link. The same applies to the pancake recipe - you can find the registration box here.


At least with Hokkaido, it works perfectly fine. It makes a super delicious soup.
Carla von Grü
Hello Silke,

thank you for the lovely recipe feedback!
Best regards,
Thanks Carla. Have made.

Kind regards,
Dear all,
please send me 3 recipes as pdf: Tomato soup, pumpkin soup and pancakes with buckwheat spelt flour. I can't find any function to print here
Warm regards,
Carla von Grü
Hello Margarete,

please just enter your email address on the two recipe pages and you will receive the recipe PDFs to download or print.

Have fun with it!
Kind regards,
Hella Hennicke