This savory creamy coconut delicata squash soup has a light, subtly sweet undertone that’s the perfect bowl of comfort for a cold fall or winter day.
I have a new squash obsession this year and its name is delicata.
Sure, I’ve had it before but I don’t think I quite realized how truly great of a winter squash it is. Having always deferred to the basics like butternut (my previous favorite) or kabocha (when I could find it), never acorn though, just not a fan of that one so much, I never gave the oblong, almost decorative gourd-looking delicata squash much attention.
Check out my Guide to Winter Squash for all the squash info!
Things have changed though this year and I’m so glad they have.
3 reasons to love delicata squash
- You can eat the skin – Yep, no peeling necessary. I just slice off the ends, cut it in half lengthwise to scoop out the seeds, roast and devour!
- It’s low-carb friendly – With just about 8g carbohydrates per 100g of raw squash, delicata is a much lower carb option than other root vegetables or squashes. What this means to me –> I can eat a lot more for my macro buck!
- Its flavor – Not too sweet, not too savory, delicata is the perfect balance of both and can easily be pushed in either direction with other ingredients in a recipe.
Do you really have to roast the squash before making the soup?
Will it work if you don’t roast the squash? Sure.
I highly recommend you do though.
Roasting really enhances the flavor of the delicata squash and if you line your baking sheet with foil, clean up is a breeze so just go ahead and take that extra step!
What’s with the pumpkin and cauliflower in the ingredient list?
Ok, just being honest here, I had 1/2 a cup of pumpkin and about half a head of cauliflower in my fridge that needed to be used up when I made this.
I put both of them into the soup and while I love that the cauliflower added a little bulk and probably mellowed the flavor a little, I definitely don’t think either are necessary.
If you have one or both ingredients on hand and want to use them, great! If not, don’t feel like you have to run to the grocery store, the squash alone will work just fine in the recipe.
Can I use reduced fat coconut milk?
I’m picky about how I choose to eat my fats, I get it.
You want to save some of those fat grams for peanut butter, am I right? While you can use reduced fat or light coconut milk in place of the full fat coconut milk in the recipe, it won’t be as creamy and I find light coconut milk to be less flavorful as well.
I highly suggest you stick to what the recipe calls for here for maximum flavor.
This delicata squash soup ends up falling somewhere between a hearty winter soup and a light and refreshing Thai inspired soup.
The coconut milk pushes it towards the Thai side and then of course, if you use garnishes like cilantro and chopped peanuts they further enhance the flavors of that cuisine.
It’s the perfect balance to me. It’s warm and cozy, hearty and filling but still light and refreshing. Sort of like this creamy carrot soup which has that heartiness component while still tasting light and springy.
I had thought about going a curry route with this when I was making it and I’m just so glad I didn’t.
The refreshing flavors of coconut and cilantro go so nicely with this mellow squash, I think curry would’ve totally overpowered it.
If you haven’t tried delicata squash yet, I hope you give it a shot in this soup!
Love this creamy coconut delicata squash soup, try out one of these recipes as well:
- Cinnamon Ginger Kabocha Squash Soup
- Spicy Spaghetti Squash Latkes
- Garlicky Butternut Squash Noodles with Spinach and Ricotta
- Butternut Squash Lasagna Roll Ups
- 2 large delicata squash
- 1 tablespoon olive oil
- 1 medium yellow onion, chopped
- 2 stalks celery, chopped
- 1/2 head cauliflower florets
- 1/2 cup pumpkin puree
- 1 tablespoon coriander
- salt and pepper to taste
- 4 cups chicken or vegetable broth
- 1 can (15oz.) full fat coconut milk
- juice of 1 lime
- chopped cilantro, chopped peanuts, red pepper flakes for garnish
- Preheat oven to 425°F. Line a baking sheet with tin foil and grease with cooking spray.
- Slice off ends of each delicata squash. Cut lengthwise and remove the seeds. Place each squash half flesh side down on the baking sheet.
- Roast for 30-35 minutes until flesh is soft. Remove from the oven and let cool a few minutes before scooping the flesh out into a medium bowl.
- Heat olive oil in a large, heavy bottomed soup pot or Dutch oven over medium heat.
- Add onions and celery and cook until softened, about 5 minutes.
- Add cauliflower, pumpkin, coriander, salt and pepper, stir and cook another minute.
- Add the scooped out delicata squash and broth to the pot. Bring to a simmer, cover the pot and cook for 10-15 minutes until the cauliflower is fork tender.
- Turn off the heat and either puree using an immersion blender or transfer the mixture to your blender and blend until smooth in batches. *(see note)
- Once smooth, add the coconut milk and lime juice to the pot and stir until well combined.
- Serve with cilantro, chopped peanuts and/or red pepper flakes.
You can use either a hand-held immersion blender to puree the soup or blend it in batches in your blender. While a little more work, I prefer using my Vitamix blender as it gets the soup nice and smooth. The immersion blender and Vitamix blender I have are shown below.
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Amount Per Serving: Calories: 529 Total Fat: 34g Saturated Fat: 16g Trans Fat: 0g Unsaturated Fat: 15g Cholesterol: 127mg Sodium: 377mg Carbohydrates: 22g Net Carbohydrates: 0g Fiber: 7g Sugar: 8g Sugar Alcohols: 0g Protein: 37g