When there is a chill in the air, I find myself longing to curl up with a warm bowl of soup. Packed with flavor and a touch of heat, this healthy delicata Squash Soup is a great way to warm up on cool nights. The easy, healthy low carb recipe is available on video on my YouTube channel.
Delicata squash is a variety of winter squash that is known for its oval oblong shape with green stripes. It is also sometimes called peanut squash or sweet potato squash. It has a sweet nutty flavor like butternut and acorn squash. As its name suggests, the skin is delicate and edible, so there is no need to peel it. Simply halve the squash, scoop out the seeds, and use as needed.
This deliciously creamy soup starts with roasting squash and onion to enhance their natural sweetness and maximize flavor. You can freeze the roasted squash for up to three months and enjoy it throughout the fall and winter, this is exactly what I did. All squashes are relatively low in carbs, high in fiber, and nutrient-dense. I roasted a few squashes in wedges and used some for this soup. When you roast the delicata squash, it turns a beautiful golden orange-brown and gets perfectly caramelized. It’s sweet and savory with a buttery bite.
This soup is thick, smooth, creamy, and seasoned with harissa. It is a great shortcut ingredient for achieving a big flavor. A little harissa goes a long way! All you need is a little bit to give this soup a little kick and flavor bomb. I make my own Harissa paste but you can also use store bought. Just make sure to check its spiciness. I have heard the store-bought ones are usually mild. Serve the soup topped with pan-cooked kale. And of course, some gluten-free bread for dipping. This soup easily serves 4. You can choose to add some protein on side; however, I find it to be mighty satisfying on its own.
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Super easy and creamy harissa spiked squash soup with pan cooked kale as garnish. This healthy, low fat soup is perfect for fall and winter.
Ingredients
- 2 lbs. delcata squash ( or 4 cups roasted and seasoned delicata squash chunks)
- 1/2 cup chopped onion
- 1/2 cup chopped celery
- 1/2 cup chopped carrot
- 2 chopped garlic cloves
- 1 tbsp harissa paste
- 2 (+) vegetable broth
- Lemon juice (optional)
- About 3-4 cups bite size kale leaves
- 1 garlic clove, thinly sliced
- 3 tsp olive oil
- lemon juice
- Salt and pepper to taste
Instructions
- Preheat oven to 425°F (220°C).
- Slice delicata squash vertically down the center, scoop out the seeds, and place the halves cut-side down and cut into thick slices. Add 2 tbsp melted butter or olive oil , salt, red chili powder and black pepper to taste. Toss. Bake in the oven for about 20 minutes (or until just tender), flipping them halfway.
- While the squash is the oven in a large skillet, heat the oil over moderate heat.
- Add the kale in batches and toss to coat with oil. When all of the kale is added to the pan, cover and steam for 5 minutes.
- Remove the lid, season with garlic, salt and pepper to taste, and continue cooking for 5 minutes, or until the moisture has evaporated and kale is soft.
- Heat a splash of olive oil in a large saucepan over medium heat. Add the onion, celery and carrot and cook, stirring occasionally, until softened, 3 to 5 minutes. Then, add the garlic and cook, stirring constantly, for 1 minute.
- Turn the heat up to medium-high. Add the roasted delicata squash chunks and, harissa paste, 1 1/2 cup vegetable broth, and salt, and stir to combine.
- Bring it to boil. Reduce the heat to medium-low, cover and simmer for 15 minutes, or until the vegetables are soft.
- Purée the soup in a blender until silky smooth then pour it into a clean saucepan. Adjust seasoning, if necessary.
- Reheat the soup to a gentle simmer, adding more stock to make the consistency for your liking. Ladle the soup into four bowls. Top with pan sauteed kale. Enjoy!
angiesrecipes
I absolutely love squashes! And a great idea of adding harissa for some warmth and extra flavour.
Judee
I’ve never made delicata squash but you know I love soup so I’m interested to give this a try. Looks so delicious and it’s such a beautiful presentation. Do you freeze the squash after it’s been cooked? or do you slice it and freeze it. Thanks
Balvinder
Thank you, Judee!
I prefer freezing thick squash slices after they’re baked for 20 minutes. Then when you need the slices can be thawed and use as is as a side or for soup.
marcela
I love Harissa!…and what a beautiful and tasty squash soup you have made!!….I love squash soup and creams in this season. I always bake my squash first in order to make soup!!….delicious!!….Abrazotes, Marcela
Pauline McNee
I love that you’ve added harissa paste to your soup. I don’t think we have that pumpkin variety available here, but I could make do. Looks like a very comforting soup Balvinder.