Thai Style Pumpkin Squash Soup

Course: Appetizer, Main Course
Cuisine: Asian Inspired
Keyword: acorn squash, butternut squash, coconut milk, pumpkin, squash
Dietary Restrictions: Dairy-Free, Gluten-Free, Low-Carb, Paleo, Vegan
Prep Time: 20 minutes
Cook Time: 1 hour 20 minutes
Servings: 6
Calories: 228kcal
Print Recipe


  • 1 pound delicata squash
  • 1 pound acorn squash
  • 1 pound butternut squash
  • 1 can pumpkin puree or 1 pound whole sugar pumpkin
  • 2 tablespoons olive oil divided
  • 1 large onion roughly chopped.
  • 1 teaspoon cinnamon
  • 1/2 teaspoon allspice
  • 1/2 teaspoon ground coriander
  • 1/4 teaspoon turmeric
  • 1/4 teaspoon cayenne pepper
  • 2 teaspoons kosher salt
  • 1 tablespoon fresh ginger grated
  • 6 cups low sodium vegetable broth (can use low sodium chicken broth)
  • 1 cup unsweetened applesauce
  • 1 13.5 oz. can coconut milk not "light" (reserve about 1/4 cup for garnish if desired.)
  • 3 tablespoons maple syrup
  • 1 lime juiced


  • lime wedges
  • cilantro leaves
  • drizzle coconut milk
  • red chiles thinly sliced
  • salted pepitas (pumpkin seeds)


  • Preheat the oven to 400°.
  • Line a half sheet pan with parchment paper or aluminum foil. Cut the squash in half and scoop out the seeds with a spoon. Discard seeds. Rub 1 tablespoon olive oil over the cut part of the squash and place cut side down on the baking sheet. Roast in the oven for 45-60 minutes or until squash is quite soft.
  • While the squash is roasting, heat a medium skillet over medium heat. Add the olive oil and the chopped onion. Cook until the onion is softened and translucent. Add the cinnamon, allspice, turmeric, coriander, cayenne pepper and kosher salt and cook for a minute, stirring occasionally to bring out the flavors and aromas of the spices.
  • Remove the roasted squash from oven and let cool until you can safely handle the squash. Scoop the flesh from each of the squash into a large pot or dutch oven, discarding the skins and stems.
  • Add the pumpkin puree and onion mixture to the roasted squash. Pour the vegetable broth over the squash and stir to combine. Heat to a boil then reduce heat to medium, cover and simmer for 10 minutes. Remove the soup from the heat. Stir in the applesauce.
  • Working in batches, puree the soup in a blender, being careful not to fill the container more than half full, to avoid scalding splatters and burns. (You can also use a stick blender and puree the soup in the pot.)
  • Return the squash soup to the pot and stir in the coconut milk, lime juice and maple syrup. Taste for seasonings and adjust to your tastes, adding more maple syrup for sweeter, more lime for contrast, more cayenne for heat, or more salt for ... you know, salt.
  • Ladle the soup into bowls and garnish with a sprinkle of pepitas, fresh cilantro, red chiles, a squeeze of lime and a drizzle of coconut milk . Enjoy!


Calories: 228kcal | Carbohydrates: 48g | Protein: 3g | Fat: 5g | Saturated Fat: 1g | Sodium: 1730mg | Potassium: 1039mg | Fiber: 7g | Sugar: 19g | Vitamin A: 20918IU | Vitamin C: 42mg | Calcium: 124mg | Iron: 3mg