Description
This Roasted Curried Sweet Dumpling Squash Soup is a creamy, cozy, and nourishing soup made with roasted sweet dumpling squash, aromatic spices, and simple whole-food ingredients. Naturally sweet and spiced with curry and ginger, it’s perfect for a healthy and hearty fall meal.
Ingredients
2 pounds sweet dumpling squash (whole)
1 medium onion, sliced
1 medium tomato, diced
1 clove garlic or 1 tsp garlic paste
1 inch ginger or 1 tsp ginger paste
1–2 tablespoons olive oil
1 tablespoon curry powder
½ teaspoon cayenne pepper (optional)
¼ teaspoon black pepper
2 cups vegetable broth
Salt to taste
Pumpkin seeds (optional, for topping)
Pumpkin seed oil (optional, for topping)
Additional curry powder, cayenne pepper, or black pepper (optional, for topping)
Instructions
- Preheat the oven to 350°F (180°C). Cut the sweet dumpling squash in half, scoop out the seeds, and place on a parchment-lined baking tray. Roast for 30–40 minutes or until fork-tender.
- Remove the squash from the oven and let cool for about 15 minutes. Scoop out the flesh into a bowl.
- While the squash is roasting, slice the onion, dice the tomato, and prepare the garlic and ginger.
- Heat olive oil in a pan over medium heat. Sauté the onion until soft.
- Add the tomato, stir, cover, and cook over medium-low heat until soft.
- Stir in the garlic, ginger, curry powder, cayenne pepper (if using), and black pepper. Cook for 1 minute until fragrant.
- Add the roasted squash flesh and vegetable broth. Season with salt. Cover and simmer for 5 minutes.
- Use an immersion blender to puree the soup until smooth, or blend in batches in a countertop blender.
- Ladle into bowls and top with pumpkin seeds, pumpkin seed oil, or additional spices as desired.
Notes
Use coconut milk for a creamier soup.
Add lentils or chickpeas for extra protein.
Roast the garlic with the squash for a deeper flavor.
Blend in spinach or kale for added nutrition.
Add a pinch of smoked paprika for a smoky twist.
Top with vegan yogurt or croutons for texture and flavor contrast.
Nutrition
- Serving Size: 1 bowl
- Calories: 278 kcal
- Sugar: 8g
- Sodium: 420mg
- Fat: 13g
- Saturated Fat: 2g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 38g
- Fiber: 6g
- Protein: 4g
- Cholesterol: 0mg
