It’s April! It is technically Spring. It seems, though, that someone forgot to tell the Universe. In Toronto, it is particularly cold and blustery today. My 6-year old was none too pleased this morning when I asked him to put on his Winter coat and boots. “Buuuuut mom! It’s Spring so I should be allowed to wear my Spring Jacket. No fair!” I agree kiddo – you should be able to wear your Spring jacket today. And don’t even get me started about the “negotiations” about mittens and a toque. Let’s just say we ummm “compromised.” Then when the flurries started at noon and a fearsome windstorm knocked the power out, I kicked myself for not making him wear his snowsuit but that would have been an epic battle! Not something that I wanted to deal with at 7:30 in the morning.

Anyways, this chilly weather has me craving all the warming foods. Luckily I have a freezer stash of some delicious soups. My favourite? Roasted Delicata Squash Soup.

Have you tried delicata squash before? It is soooo good! Delicata squash is a winter squash that has a rich and creamy taste and texture. I personally like it better than butternut squash. Hard to believe, I know! It is a smaller sized squash, which makes it easier to work with. It’s easier to carry home from the market, easier to clean, easier to cut up, and much easier to eat up! BUT do you want to know the absolute best thing about delicata squash? YOU CAN EAT THE SKIN! No really. You can! The skin is very thin and roasts up beautifully. No need for any awkward peeling.

I also discovered that delicata squash is super easy to grow. Because the squash are small, I successfully managed to stake them to grow upwards instead of along the ground. Very useful in a smaller garden plot like mine! If you are starting to plan your veggie garden for this year, consider picking up some delicata squash seeds! And then in the Fall/Winter you can make this soup from your homegrown squash! Clearly I am a veggie nerd…things like this get me really excited!

I truly love homemade soups. They are one of those meals that always taste satisfying on cooler days. They are easy to cook in large batches, freeze well, and can be used for lunch or dinner. Simply round out your meal by adding a side salad and some crusty bread!

Preparation Tips:

  • Delicata squash does not need to be peeled. The skin is thin, cooks well, and tastes great.
  • You can substitute any other winter squash in this recipe but make sure to peel it.
  • You can adjust the consistency of the soup by adding more or less liquids (stock, coconut milk, or cream.)
  • Once pureed, this soup freezes well. You can also freeze in single servings.
  • If making this soup to share with an infant, omit or keep the salt content low.

Serving Tips:

  • Pureed soups can be pretty boring on their own but can be wonderful and fun when you add a choice of interesting toppings.
  • Kids often love adding their own toppings at the table.
  • Infants can drink the plain pureed soup served cooled out of a small plastic cup or shot glass. If you have a thicker consistency, it can be placed in a reusable squeeze pouch.
  • If you infant is learning to use utensils, try place a bit of thicker consistency soup in a small bowl with a starter spoon.

Roasted Delicata Squash Soup

Makes: 8 servings | Prep Time: 20 minutes | Total Time: 75 minutes


  • 3-4 small delicata squash (6-8 cups raw and cut up)
  • 1 medium onion, chopped
  • 4 cloves garlic, left whole but peeled
  • 1 Tbsp olive oil
  • 1 lime, juice and zest
  • ½-1 tsp ground cumin
  • ½-1 tsp ground coriander
  • salt and freshly ground pepper to taste
  • 1-2 apples, cored and chopped
  • 3-4 cups stock (vegetable or chicken)
  • 3-4 fresh sage leaves
  • 1 cup coconut milk or cream


  • Preheat oven to 375°F
  • Cut each squash in half lengthwise, scoop out the seeds, and slice into 1-inch thick pieces.
  • Place the squash, onion, and garlic into a bowl and coat well with the olive oil and the lime juice.
  • Sprinkle squash mixture with lime zest, cumin, coriander, salt, and pepper.
  • Spread the squash mixture on a parchment-lined baking sheet and roast at 375°F until soft and caramelized. (30-45 minutes)
  • Remove roasted squash mixture from oven and place in a large pot. Add apple, stock, and sage. Bring to a boil. Reduce heat and simmer, stirring occasionally until apple is soft. (10-15 minutes)
  • Puree the soup either using a handheld blender right in the pot or in batches using a regular blender.
  • Turn heat back on and stir in coconut milk or cream. Cook on medium heat until heated through. (3-5 minutes).
  • Ladle into bowls and serve with toppings of choice.
Topping Ideas:

  • Chopped nuts (raw or toasted)
  • Green sprouts or micro greens
  • Fresh herbs (whole or chopped)
  • Grated cheese (parmesan works well)
  • Crumbled feta
  • Balsamic glaze
  • Truffle oil
  • Roasted squash pieces
  • Seeds (pepitas or sunflower)
  • Hemp hearts
  • Bacon
  • Chorizo
  • Coconut (chips or shredded)
  • Sea salt
  • Freshly ground black pepper

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