This Coconut Curry Butternut Squash Sheet pan soup is creamy, spicy, and packed with vegetables. Best of all, it's ready in less than an hour, so it's the perfect weekday dinner.
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Why We Love This Recipe
- Super creamy: Blended veggies and coconut milk team up to make this soup creamy and luxurious.
- Great spice level: Curry powder adds a great dose of spice that makes this soup warming and delicious.
- Easy recipe: With just a sheet pan and a small pot, you can make this soup, and it takes less than an hour. Just chop your veggies, roast, blend, and enjoy.
Ingredients and Notes
Here's what you'll need to make this sheet pan butternut squash soup:
Butternut squash: Be sure to peel and deseed before adding to the sheet pan. A sharp peeler or a knife will do the trick.
Carrots: You don't have to peel the carrots if they're organic, just make sure they're washed well.
Cauliflower: Be sure to cut into smaller pieces before roasting.
Onions: Feel free to use whatever variety you have on hand.
Chickpeas: Be sure to rinse them well, and slough off the skins before roasting. Also make sure they're completely dry, or they may not crisp up well.
Curry powder: Curry powders vary in strength, so err on the side of caution and use less than you think you need to start, and add more to taste. Curry purchased at a regular grocery store won't be as potent as the powders we've found in Asian or Indian specialty markets. This is the brand we used in this recipe.
Step-by-step Instructions
PREP: Preheat oven to 400˚F.
STEP 1: Slice off the top of the head of garlic. Place all of the vegetables on a large sheet pan. Drizzle with olive oil, 1 ½ tablespoon curry powder, salt & pepper and gently toss to coat. Roast for 35-45 minutes, stirring once or twice, until all vegetables are fork tender.
STEP 2: Dry the chickpeas really well, then toss with oil and spices. Place on a small sheet pan and roast at 400F for ~30-40 minutes, stirring occasionally until crispy. You can also do this in an air fryer. You can roast these in the same oven as the vegetables, but they won't take as long to cook, so keep an eye on them.
STEP 3: About 10 minutes before the vegetables are done, add the broth, coconut milk and tomato paste to a small pan over medium heat and heat until lightly simmering.
STEP 4: Add everything (only add half of the garlic cloves, or all if you really like garlic) to a high speed blender (including lime juice) and blend until smooth. Taste and add remaining ½ tablespoon curry powder and additional salt if needed.
Expert Tips and FAQs
- Cut everything into evenly-sized pieces: To ensure everything cooks evenly and is soft for blending, make sure you cut your vegetables into evenly-sized chunks.
- Taste for spiciness: If you're spice-sensitive, or you're not sure how spicy your curry powder is, add a little less than the stated amount in the recipe and taste before adding any more.
- Heat safe blending: Make sure you're using a heat safe blender, and if you're not, make sure to leave a little gap between the blender and the lid to ensure some steam can escape - it can be dangerous otherwise.
- Storage: Store leftovers in an airtight container in the fridge for up to 5 days. Reheat over low heat on the stovetop, adding more broth if needed to loosen it up.
- Freezer storage: Let the soup cool completely, then freeze for up to 3 months. Defrost overnight in the refrigerator before reheating.
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📖 Recipe
Coconut Curry Butternut Squash Sheet Pan Soup
- Total Time: 55 minutes
- Yield: 4 servings 1x
- Diet: Vegetarian
Description
This Coconut Curry Butternut Squash Sheet pan soup is creamy, spicy, and packed with vegetables. Best of all, it's ready in less than an hour, so it's the perfect weekday dinner.
Ingredients
Soup:
- 1 small-medium butternut squash, diced into ½” cubes (~4 cups cubed or ~20oz after peeling)
- 12 oz carrots, cut into ½” rounds (~4-5 large carrots)
- 10 oz cauliflower florets (~½ of a small head)
- 1 small yellow onion, cut into wedges
- 1 small head of garlic
- ½-¾-inch piece of peeled ginger
- 2 tbsp cooking oil of choice
- 2 tbsp mild curry powder, divided
- 1 ½ tsp kosher salt
- ½ tsp black pepper
- 2 cups vegetable broth
- 1 15oz can coconut milk
- 2 tbsp tomato paste
- 2 tbsp freshly squeezed lime juice
Chickpeas:
- 1 15 oz can chickpeas, drained, rinsed and patted dry
- 1 ½ tbsp olive oil
- 1 tsp salt
- 1 ½ tsp curry powder
- ⅛ tsp cayenne (optional)
Instructions
- Preheat oven to 400˚F.
- Slice off the top of the head of garlic.
- Place all of the vegetables on a large sheet pan. Drizzle with olive oil, 1 ½ tablespoon curry powder, salt & pepper and gently toss to coat. Roast for 35-45 minutes, stirring once or twice, until all vegetables are fork tender.
- Dry the chickpeas really well, then toss with oil and spices. Place on a small sheet pan and roast at 400F for ~30-40 minutes, stirring occasionally until crispy. You can also do this in an air fryer.
- About 10 minutes before the vegetables are done, add the broth, coconut milk and tomato paste to a small pan over medium heat and heat until lightly simmering.
- Add everything (only add half of the garlic cloves, or all if you really like garlic) to a high speed blender (including lime juice) and blend until smooth. Taste and add remaining ½ tablespoon curry powder and additional salt if needed.
Notes
Cut everything into evenly-sized pieces: To ensure everything cooks evenly and is soft for blending, make sure you cut your vegetables into evenly-sized chunks.
Taste for spiciness: If you're spice-sensitive, or you're not sure how spicy your curry powder is, add a little less than the stated amount in the recipe and taste before adding any more.
Heat safe blending: Make sure you're using a heat safe blender, and if you're not, make sure to leave a little gap between the blender and the lid to ensure some steam can escape - it can be dangerous otherwise.
Storage: Store leftovers in an airtight container in the fridge for up to 5 days. Reheat over low heat on the stovetop, adding more broth if needed to loosen it up.
Freezer storage: Let the soup cool completely, then freeze for up to 3 months. Defrost overnight in the refrigerator before reheating.
- Prep Time: 10 minutes
- Cook Time: 45 minutes
- Category: Soups
- Method: Oven
- Cuisine: American
Nutrition
- Serving Size: 1 cup of soup
- Calories: 562
- Sugar: 9.5 g
- Sodium: 1144.2 mg
- Fat: 38.2 g
- Carbohydrates: 52 g
- Fiber: 12.6 g
- Protein: 13.2 g
Dani says
This looks delicious! When is the ginger added? Is it roasted? Added with the coconut milk? Or just added when blending?
Dina says
This is a delicious and easy to follow recipe. Thank you! Love yummy, healthy veggie-packed recipes. Can you please check the nutrition information? Over 500 cal for 1 cup seems way too high, since the only caloric ingredients are coconut milk and olive oil.
Lexi says
Hi Dina, apologies for any confusion. The serving size is for 1 bowl (1/4 of the recipe) instead of 1 cup. This also includes the chickpeas. Hope that helps!