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  • Writer's pictureLo-go-cook

Coconut Delicata Soup

If you haven't tried coconut and sweet squash together yet, you are in for a treat!

Coconut Delicata Soup Cook time: 55-65 minutes. Prep time: 15 minutes. Inactive prep: 20 minutes. Yields: 6-8 cups of soup or 3-4 servings.


2 pounds delicata or butternut squash, peeled and cut into 1" cubes 1 medium yellow onion or 2 large leeks, medium diced (white parts only) 2 medium carrots, peeled and diced ½ bunch fresh cilantro, washed 2 large cloves of garlic, minced 1 inch piece of ginger, minced 5 tablespoons coconut or olive oil ¼ cup pumpkin seeds 3 cups vegetable or chicken broth or stock 1 cup coconut milk 1 teaspoon freshly squeezed lime juice

¾ teaspoon dried ginger (optional) 2-3 teaspoons kosher salt

1/4-1/2 teaspoon of freshly ground black pepper


  1. Preheat oven to 450° F and line a cookie sheet with foil or parchment.

  2. Peel and cut squash into 1” pieces and transfer to a large bowl, toss with 2-3 tablespoons of coconut or olive oil, sprinkle with 1 teaspoon diamond crystal kosher salt, 1/4 teaspoon of cracked black pepper, and ½ teaspoon ground ginger (optional).

  3. Transfer cut and seasoned squash to the lined cookie sheet and roast for 25-35 minutes until tender, tossing halfway through.

  4. While squash roasts, heat 2 tablespoons of oil in a large saucepan or stock pot over medium heat. Add to the pan: 1 medium diced onion (or 2 diced leeks) and 2 diced carrots. Sprinkle with ½ teaspoon of salt. Sauté until softened about 5-7 minutes. Add in minced garlic and ginger and sauté until fragrant for 2-3 more minutes.

  5. Once the squash is done, carefully remove it from the sheet pan and measure it out to ensure you have 3-4 cups*.

  6. Add the squash and 3 cups of vegetable or chicken stock or broth. Toss in a handful of washed cilantro with stems in and turn up the heat to high. Bring the mixture to a boil, then reduce to a simmer for 20 minutes.

  7. Once the soup has been simmering for 20 minutes, taste and adjust seasoning if necessary. Fish out the cilantro.

  8. Transfer the soup to a blender in 2 batches, or use an immersion blender in the pot. Add the cup of coconut milk and a teaspoon of fresh squeezed lime juice before blending.

  9. In the remaining tablespoon of oil, toast the pumpkin seeds, season with salt, pepper and ground ginger (if using).

  10. Top the soup with toasted pumpkin seeds and fresh cilantro leaves and enjoy.


*You should have 3-4 cups of squash after roasting if using a 2 pound squash. If you are shy of the 3 cups, you can always add a golden or sweet potato to the saute to make up the difference. The amount of roasted veggies adds to the creamy texture, but if you don't have a potato handy, just use less broth or stock before bringing to a boil so the soup doesn't come out too thin.

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