Coconut Curry Squash Soup with Spiced Seeds Recipe

Coconut Curry Squash Soup with Spiced Seeds

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In this curried butternut squash soup, we leave the tender chunks of squash intact to give the soup texture. If you are starting with a whole squash, you can toast its seeds in place of the pepitas.

Adam Dolge

Updated on April 18, 2024

Tested by

EatingWell Test Kitchen

Reviewed by Dietitian

Breana Lai Killeen, M.P.H., RD

Coconut Curry Squash Soup with Spiced Seeds — Photo: Jacob Fox

Active Time:

20 mins

Total Time:

45 mins

Servings:

Nutrition Profile:

Nut-Free Dairy-Free Soy-Free Vegan Vegetarian Egg-Free Gluten-Free Low-Calorie

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Ingredients

2 tablespoons extra-virgin olive oil plus 1 teaspoon, divided
1 medium onion, chopped
2 medium carrots, chopped
2 medium stalks celery, chopped
3 scallions, sliced, white and green parts separated
2 cloves garlic, minced
1 tablespoon hot Madras curry powder plus 1 teaspoon, divided
2 teaspoons ground cumin
¼ teaspoon salt
4 cups cubed peeled butternut squash
4 cups reduced-sodium vegetable broth
1 (14 ounce) can light coconut milk
1 (15 ounce) can no-salt-added chickpeas, rinsed
½ cup unsalted pepitas
Lime wedges for serving

Directions

Preheat oven to 350°F.
Heat 2 tablespoons oil in a large pot over medium heat. Add onion, carrots, celery and scallion whites and cook, stirring often, until very tender, about 8 minutes. Stir in garlic, 1 tablespoon curry powder, cumin and salt; cook until fragrant, about 1 minute. Add squash, broth, coconut milk and chickpeas and bring to a simmer. Cover and cook until the squash is tender, about 20 minutes.
Meanwhile, toss pepitas with the remaining 1 teaspoon oil and 1 teaspoon curry powder in a small bowl. Spread in a small baking pan and bake until toasted and fragrant, 4 to 6 minutes.
Top the soup with the pepitas and scallion greens. Serve with lime wedges, if desired.

To make ahead

Refrigerate soup (Step 2) for up to 4 days.

Originally appeared: EatingWell Magazine, October 2021

Nutrition Facts (per serving)

432	Calories
22g	Fat
48g	Carbs
14g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size about 2 cups
Calories 432
% Daily Value *
Total Carbohydrate 48g	17%
Dietary Fiber 11g	39%
Total Sugars 10g
Protein 14g	28%
Total Fat 22g	28%
Saturated Fat 8g	40%
Vitamin A 20684IU	414%
Sodium 469mg	20%
Potassium 889mg	19%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Coconut Curry Squash Soup with Spiced Seeds

Ingredients

Directions

To make ahead

Nutrition Facts (per serving)

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