Coconut Curry Squash Soup with Spiced Seeds

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.

Coconut Curry Squash Soup with Spiced Seeds
Photo: Jacob Fox
Active Time:
20 mins
Total Time:
45 mins


  • 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


  1. Preheat oven to 350°F.

  2. 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.

  3. 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.

  4. 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.

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.

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