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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.

Delicata Squash Soup served in a white bowl photographed from above

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

Delicata Squash Soup Ingredients on a white marble board
  • 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.
Delicata Squash Soup served in a white bowl

Recipe Options:

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.
Toasted Coconut and Pumpkin Seeds in a white bowl

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

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.

pumpkin seeds and shredded coconut mixture before toasting
pumpkin seeds and shredded coconut mixture after toasting

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.

cooking delicata squash sweet potato and aromatics in vegetable broth

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.

blending delicata squash soup and stirring in coconut milk
delicata squash soup ready to serve

Delicata Squash Soup

5 from 8 votes
Prep: 20 minutes
Cook: 30 minutes
Total: 50 minutes
Course: Soup
Cuisine: American
Calories: 372
Servings: 6 people
It's the crunchy, spicy, toasted coconut, lime and pumpkin seed (pepitas) topping that makes this vegan soup irresistible!

Ingredients  

  • 1/2 large lime juice and zest
  • 1/2 teaspoon kosher salt
  • 1/8 teaspoon cayenne pepper or more to taste
  • 1/3 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
  • 1/2 teaspoon freshly ground black pepper
  • fresh Thai basil leaves for garnish, torn if large

Instructions 

  • 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.

Notes

  1. 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.
  2. 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.
  3. For a vegan version of this soup, be sure to check the label of your curry paste as some include fish sauce, etc. 

Nutrition

Calories: 372kcal | Carbohydrates: 31g | Protein: 7g | Fat: 27g | Saturated Fat: 17g | Sodium: 1247mg | Potassium: 953mg | Fiber: 6g | Sugar: 8g | Vitamin A: 8546IU | Vitamin C: 25mg | Calcium: 87mg | Iron: 5mg

Nutrition information is automatically calculated, so should only be used as an approximation.

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18 Comments

  1. Dawn - Girl Heart Food says:

    5 stars
    I love soup season and this one definitely does look like a must try! I haven’t used delicata squash very often, so this is a great reminder to grab some next time I’m at the grocery. Looks so wonderful and creamy!!

    1. Marissa Stevens says:

      Thank you, Dawn! I hope you’ll give this a try!

  2. Valentina says:

    5 stars
    I just knew something delicious was coming from those lovely Delicatas! What a rich and grougeous soup this is — the combination of ingredients is simply dreamy. 🙂 ~Valentina

    1. Marissa Stevens says:

      aww…thank you, Valentina! We’re loving this soup and all the toppings now that it’s chilly outside!

  3. Katherine | Love In My Oven says:

    5 stars
    Not only is your soup beautiful, the topping you’ve added to this soup is just perfection! The color is gorgeous for fall. Love!

    1. Marissa Stevens says:

      Thank you, Katherine! I’m a sucker for crunchy, flavorful toppings on soup.

  4. Rahul @samosastreet says:

    5 stars
    This soup looks so cozy and delicious! Loved the addition of coconut.

    1. Marissa Stevens says:

      Thank you, Rahul! Definitely adds richness and flavor…