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I love this Sweet and Spicy Autumn Cream Soup because it’s very easy to make, tastes great and you get tons of healthy nutrients out of the box. This soup is gluten-free and egg-free, and optionally dairy-free.

This is a simple recipe that I’ve put together based on the ingredients that we had in our fridge, but it turned out so delicious that I had to post it on the website.

This kind of soup can be served as lunch or dinner, but also works great when served as a recovery meal after an intense run/workout or when you simply need to recharge quickly.

Plate with Sweet and Spicy Autumn Soup, top view

Steps to make Sweet and Spicy Autumn Cream Soup

The base of this cream soup is made using different cooked vegetables, while the creamy texture is obtained by adding full-fat sour cream or coconut milk before blending together all the ingredients. You’ll need a blender in order to puree the ingredients into a cream, but no other special tools are required.

Here’s how you prepare this sweet and spicy cream soup:

  1. Cook the vegetables for a few minutes, until they become tender.
  2. Once the veggies are cooked, separate the water (don’t throw it away) and add everything into the blender.
  3. Also add full-fat sour cream (or coconut milk), spices and salt. Also add a bit of water but not too much.
  4. Blend everything until you reach the desired consistency.
  5. Pour into a plate, garnish and serve. Enjoy a delicate cream soup!

How to serve this sweet and spicy cream soup

Don’t you think this kind of soup should be present more often on our table? I mean, it’s delicious, nutritious and super easy to make. You can serve it by its own or with any of the following extras:

  • Olives – I love green olives, kalamata olives or other variations. Since this soup tends to be a bit on the sweet side, salty olives are the perfect match. Olives are loaded with healthy fats so they will definitely keep you in the low-carb zone.
  • Nuts – I’ve recently discovered that I like to eat my soup with nuts – walnuts or pecans are my favorites! Nuts add plenty of healthy nutrients to any meal, but they’re also a bit crunchy and match perfectly with this cream soup. I always choose raw nuts without added salt (organic, if possible).
  • Bread – Bread may not be the healthiest food to eat, but I’m always up for 1-2 slices of sourdough bread. You could also pair this soup with a slice of homemade loaf, low-carb bread, gluten-free bread or even with a pretzel.
  • Cheese – If you enjoy cheeses, this soup is a great way to serve a few slices of hard yellow cheeses. My favorite cheeses to pair with this soup are Cheddar cheese (Uk) Emmental cheese (Germany) or Comté cheese (France).

Give this recipe a try and I bet you won’t regret it! This soup works great when you want something that’s quick, tasty and healthy to eat. It’s guaranteed to nourish you from the inside out and it’s great for your gut flora as well. Did I mention that it tastes awesome?

Loved this sweet and spicy cream soup? I would appreciate if you could leave a review/comment below. Thanks in advance!

What’s your favorite cream soup recipe? Would you try this sweet and spicy cream soup? Share in the comments.

5 from 1 vote

Sweet and Spicy Autumn Cream Soup

Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 3 big servings
Print Recipe
I love this Sweet and Spicy Autumn Cream Soup because it’s very easy to make, tastes great and you get tons of healthy nutrients out of the box.


  • Blender


  • 200 g frozen green beans
  • 1 summer squash (peeled and sliced)
  • 1 green kapia pepper (chopped)
  • 1 sweet potato (peeled and cut into cubes)
  • 1 stick celery (chopped)
  • 1 onion (peeled and chopped)
  • a bit of fennel (chopped small)
  • 1/2 jalapeño (or other hot pepper of your choice)
  • 3-4 tbsp sour cream (for vegan replace with coconut milk)
  • 1 tsp Himalayan salt
  • spices: dill (parsley, lovage (fresh or dried))


  • Prepare the ingredients by peeling the onion and chopping everything into smaller pieces.
  • Add everything into a pot with water, and cook until the vegetables become tender.
  • Separate the water into another dish (we may use part of it later) and transfer cooked vegetables into the blender.
  • Add the sour cream and the salt. Also add at least one of the spices listed in the ingredients list.
  • Add a bit of water but not too much.
  • Blend on medium speed until you get a smooth creamy consistency. If the texture is not smooth enough by now, consider adding a bit more cream to the mix.
  • That’s it! Serve hot or cold, and keep in the fridge for up to 3 days.


Consider replacing the sour cream with coconut milk and you’ll turn this recipe into a vegan recipe.
When it comes to sour cream, my suggestion is to use full-fat sou cream or creme fraîche (preferably unpasteurized).
Feel free to experiment with how much fresh herbs you add or how much salt.
When blending all the ingredients, it’s important to pay special attention to the quantity of water. Too much water will ruin the soup, so I advise you to start with little water and, add more water only if your blender has troubles mixing everything.
Course: Soup
Cuisine: Gluten-Free, Low-carb, Vegetarian
Keywords: autumn soup, cream soup, easy soup, simple soup, vegetable soup, vegetarian soup, yellow soup
Author: Marcel Corbeanu

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Marcel Corbeanu

Hi, I'm Marcel! I'm a health coach, I write about health and wellness and I love cooking healthy food with fresh and simple ingredients.

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