Sweet Dumpling Paleo Squash Soup

By Jess

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Squash is hard to ignore during the fall, with crates of it in all shapes and sizes overflowing at the supermarket. A great way to warm up as the weather turns colder is with a bowl of steaming hot, creamy soup. This recipe for sweet dumpling squash soup can serve two people as a full meal, or four people as a side.

Sweet Dumpling Paleo Squash Soup- try it! Your family and friends will request it every time they come over.

Sweet Dumpling Paleo Squash Soup- try it! Your family and friends will request it every time they come over.

Roasted squash soup is a fall favorite of mine. I usually use butternut squash or acorn squash, but grabbed a new kind to try out last time I was at the store. Sweet dumpling squash, the sticker said. I decided to see how it compared to my other favorites.

Sweet dumpling squash has white skin with green stripes and is available throughout the fall. When picking out a squash, choose one that does not have any cracks or soft spots. It should be heavy for its size. The small, mildly sweet squash provides a ton of vitamin A and C. I found out that dumpling squash cooks in much the same way as acorn squash. It is great for soups, roasted in the oven, or stuffed.

sweet dumpling squash

For this soup the squash is first roasted in the oven. Carefully cut the squash in half and scoop out the seeds. The seeds can be saved for roasting as a snack or as a garnish for the soup (bacon also makes an excellent garnish). Place the squash, with the cut-side facing down, on a baking sheet and roast for about half an hour to soften.

blending the soup

While the squash is roasting in the oven, chop up the onion and garlic. Sauté these in a large saucepan, and then add the spices. Add the chicken broth and bring the mixture to a simmer. Around this time the squash should be almost done roasting in the oven. Scoop out the softened squash flesh and transfer to the pot with the rest of the ingredients.

paleo squash soup

Remove the saucepan from the stove and puree the ingredients into a creamy soup with an immersion blender. Place the pot back onto the stove and bring to a simmer once more. Add about a cup of coconut milk to make the soup a bit more rich and creamy. Do a final taste test, and then the soup is ready to serve! The soup is hearty enough that it can easily stand alone as a meal for two.


    • 2 sweet dumpling squash
    • 1/2 yellow onion, roughly chopped
    • 4 cloves garlic, roughly chopped
    • Salt and pepper, to taste
    • 2 tbsp extra virgin olive oil
    • 2 cups chicken broth
    • 1/2 tsp cumin
    • 1/2 tsp smoked paprika
    • 1 cup coconut milk


  1. Preheat the oven to 375 degrees F. Cut the squash in half and scoop out the seeds. Place with the cut-side down onto a baking sheet and bake for 25 minutes. Remove from the oven and set aside to cool.
  2. Heat the olive oil in a large saucepan over medium heat. Add the onion and sauté for 4-5 minutes until soft. Add the garlic and cook for one minute more. Stir in the cumin and paprika. Pour in the chicken broth and bring to a simmer. Add salt and pepper to taste. Scoop out of the insides of the roasted squash and add to the pot. Remove from heat.
  3. Use an immersion blender to puree the mixture and then return to the stove. Alternatively, transfer everything to a blender to puree. Bring the heat back to a simmer and stir in the coconut milk. Adjust seasonings to taste. Serve warm.


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