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Deeply flavorful and wildly aromatic, this Delicata Squash Soup is one that you'll crave. It's the velvety smooth texture that entices, but the delicately spiced, lime perfumed finish of toasted coconut and pumpkin seeds that make it impossible to resist.
This fragrant soup blends tender delicata squash and sweet potato with, onion, garlic, spicy yellow curry paste, vegetable broth, and rich coconut milk. While it bubbles away on the stove top, a piquant blend of raw pumpkin seeds (pepitas), and shredded coconut tossed with fresh lime juice and zest, and a whisper of cayenne pepper toast to crispy perfection. Ladled into bowls and crowned with toasty seeds and coconut along with a scatter of tender Thai basil leaves, even serving this silky soup is a sensory delight!
Ingredients You Need to Make Delicata Squash Soup
- Lime: Juice and zest.
- Kosher Salt
- Freshly Ground Black Pepper
- Cayenne Pepper
- Coconut: Shredded and unsweetened.
- Pumpkin Seeds: Shelled and raw.
- Olive Oil: Or coconut oil.
- Onion: Yellow or sweet onion.
- Delicata Squashes: Look for firm, vibrant squashes with smooth skin.
- Sweet Potato: Any variety of sweet potato works here. (The purple Japanese variety are the sweetest.)
- Garlic: Look for a plump head of garlic with smooth, silvery skin.
- Yellow Curry Paste: Red curry paste or green curry paste would also work well.
- Vegetable Broth: Homemade vegetable broth or your favorite brand.
- Coconut Milk: Ideally full fat for extra richness, but lite coconut milk is also an option.
- Thai Basil: For garnish.
I recommend trying this recipe as written the first time and then add and change to your hearts content. It's a versatile soup that you'll find endlessly amenable, so feel free to get creative! Here are some suggestions:
- Swap raw peanuts for the pumpkin seeds in the topping blend, or top the soup with seasoned, Toasted Delicata Squash Seeds instead.
- Try a yam instead of a sweet potato for a lighter texture.
- Instead of yellow curry paste, use red or green.
- Garnish with cilantro leaves along with or in place of Thai basil leaves.
- Kick up the heat with added cayenne pepper or thinly sliced bird's eye chili as an added garnish.
Toast Your Seeds and Coconut Carefully
A word of caution about toasting your pumpkin seeds and coconut: don't skip stirring them halfway through. And keep a close eye on them in the last few minutes of baking as they scorch easily. If you pull the mixture from the oven and don't want it to toast further, transfer immediately to a bowl to cool.
More Must Try Soups
- Tomato Bisque (An easy, creamy classic! Perfect with a grilled cheese sandwich.)
- Butternut Squash Bisque (Just wait until you try the maple cream drizzle on this one!)
- Vegetarian French Onion Soup (A vegetarian version of the classic French soup with a vegan option too.)
- Vegan Butternut Squash Soup (With ginger and a swirl of cashew cream.)
- Ribollita (The classic Italian soup that evolves all week long based on your leftovers!)
More Delicata Squash Recipes
How to Make Delicata Squash Soup
Combine pumpkin seeds, coconut, spices, and lime juice and zest in a medium bowl; toss to coat. Spread in an even layer on a rimmed baking sheet and toast at 325˚F for 10-12 minutes, tossing halfway through.
Meanwhile, cook onion until translucent in olive oil in a large pot set over medium heat. Add delicata squash, sweet potato, garlic, curry paste, and broth. Bring to boil then reduce heat to simmer. Cook 25 minutes, or until delicata squash and sweet potato are tender.
Blend soup until smooth with an immersion blender or standard blender in batches and return to pot. Stir in coconut milk and season to taste with salt and pepper. Serve soup garnished with pumpkin seed mixture and Thai basil leaves.
Delicata Squash Soup
- ½ large lime juice and zest
- ½ teaspoon kosher salt
- ⅛ teaspoon cayenne pepper or more to taste
- ⅓ cup unsweetened shredded coconut
- 1 cup raw pumpkin seeds
- 2 tablespoons olive oil
- 1 large onion diced small
- 2 medium delicata squashes peeled, seeded, and cut into 1-inch cubes
- 1 medium sweet potato cut into 1-inch cubes (peeled if desired)
- 3 large cloves garlic smashed and peeled
- 2 tablespoons yellow curry paste or more to taste (recipe note #3)
- 4 cups vegetable broth
- 1 13.5-ounce can coconut milk or lite coconut milk
- 1 teaspoon kosher salt plus more to taste
- ½ teaspoon freshly ground black pepper
- fresh Thai basil leaves for garnish, torn if large
- Preheat oven to 325˚F
- In a medium bowl whisk together lime juice and zest, kosher salt and cayenne pepper. Add pumpkin seeds and coconut; toss to coat evenly. Spread in a thin layer on a rimmed baking sheet; bake 5 minutes, stir and bake 5-7 minutes more, or until pepitas and coconut are toasted and fragrant. Transfer baking sheet to wire rack to cool. (recipe note #1)
- Meanwhile, heat olive oil in a large soup pot or Dutch oven over medium heat. Add onion; cook and stir until onion is translucent, about 3 minutes.
- Add delicata squash, sweet potato, garlic, curry paste, and broth to onion mixture and stir. Bring to boil. Reduce heat and simmer 25 minutes, or until the squash and sweet potato are tender.
- To puree the soup, use an immersion blender with a stainless steel shaft to puree the soup right in the pot. Or transfer soup to standard blender and puree; return soup to pot. (recipe note #2)
- Add coconut milk, salt, and freshly ground black pepper to taste; cook and stir until heated through. Ladle soup into bowls and serve topped with toasted pumpkin seed and coconut mixture and Thai basil leaves.
- If your pumpkin seeds and coconut are on the verge of over browning, transfer the mixture to a bowl immediately so they don't continue cooking on the baking sheet.
- If you use a traditional blender (not an immersion blender), cover the top with a clean towel instead of the lid when blending anything hot – otherwise it could splatter out and could burn you and make a big mess.
- For a vegan version of this soup, be sure to check the label of your curry paste as some include fish sauce, etc.