5.0 from 69 votes
Spicy Harissa Butternut Squash Soup Recipe
This butternut squash soup is rich, healthy, and a little bit spicy. We roast the squash and carrots to bring out their sweetness, and serve it with some crispy mint pumpkin seed croutons. It's easy to make, it's layered with flavor, and it's ready in just over an hour!
Prep Time
20 mins
Cook Time
20 mins
Total Time
1 hr 10 mins
Servings: 4 servings
Calories: 411 kcal
Course:
Soup
Cuisine:
North American
Ingredients
Harissa Butternut Squash Soup
- 5 cups peeled and cubed butternut squash ½ a butternut squash
- 3 medium carrots cut into 1-inch rounds
- 3 tablespoons olive oil divided
- 1 medium onion minced
- 3 cloves garlic crushed
- 2 tablespoons minced ginger
- 3 tablespoons harissa paste see notes
- 1 teaspoon EACH: ground cumin and ground coriander
- ¼ cup orange juice
- 6 cups chicken stock can sub vegetable stock for a lighter flavored soup
- 1 teaspoon sea salt more to taste
- Juice from ½ lemon
- Optional: Greek yogurt to serve
Mint Pumpkin Seeds
- 1 tablespoon olive oil
- ¼ cup pumpkin seeds
- 1 tablespoon chopped fresh mint leaves
Instructions
- Preheat the oven to 425 degrees. Line a baking sheet with parchment paper. Place the butternut squash and carrots on the prepared baking sheet and toss with a tablespoon of oil. Bake for 40 minutes.
- While the squash and carrots are in the oven, start the rest of the soup. Heat the remaining 2 tablespoons of oil in a large pot over medium-high heat. Add the onion and cook for 5 minutes. Reduce the heat to medium and continue to cook for another 10 minutes, stirring occasionally, until the onion is very brown. Add the garlic and ginger and cook for 30 more seconds.
- Add the harissa, cumin, and coriander and cook for 1 minute more, stirring constantly. Remove the pot from the heat and add the orange juice. Leave the pot aside until the squash and carrots are ready.
- To make the mint pumpkin seeds, heat the olive oil in a small frying pan over medium-high heat. Add the pumpkin seeds and cook for 1 minute, swirling the pan a few times. Add the chopped mint and cook for 30 more seconds. Remove from the heat and set the pan aside.
- Add the roasted squash and carrots to the soup pot and then stir in the stock and salt. Blend the soup, working in 2 batches. Or use an immersion blender. Return the blended soup to the pot, and reheat. Then add the lemon juice and more salt, if you'd like.
- Serve the soup topped with pumpkin seeds and crispy mint and, if using, the optional Greek yogurt.
Cup of Yum
Notes
- Harissa varies widely in spiciness. In this recipe, we use Mina harissa which is only mildly spicy. If you use a different brand, start with a smaller amount and add more after you blend the soup if you want it spicier.
Nutrition Information
Serving
1 serving = ¼ of the recipe
Calories
411kcal
(21%)
Carbohydrates
46g
(15%)
Protein
13g
(26%)
Fat
21g
(32%)
Saturated Fat
4g
(20%)
Polyunsaturated Fat
5g
Monounsaturated Fat
12g
Trans Fat
1g
Cholesterol
11mg
(4%)
Sodium
709mg
(30%)
Potassium
1320mg
(38%)
Fiber
7g
(28%)
Sugar
16g
(32%)
Vitamin A
26373IU
(527%)
Vitamin C
52mg
(58%)
Calcium
134mg
(13%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 411
% Daily Value*
| Serving | 1 serving = ¼ of the recipe | |
| Calories | 411kcal | 21% |
| Carbohydrates | 46g | 15% |
| Protein | 13g | 26% |
| Fat | 21g | 32% |
| Saturated Fat | 4g | 20% |
| Polyunsaturated Fat | 5g | 29% |
| Monounsaturated Fat | 12g | 60% |
| Trans Fat | 1g | 50% |
| Cholesterol | 11mg | 4% |
| Sodium | 709mg | 30% |
| Potassium | 1320mg | 28% |
| Fiber | 7g | 28% |
| Sugar | 16g | 32% |
| Vitamin A | 26373IU | 527% |
| Vitamin C | 52mg | 58% |
| Calcium | 134mg | 13% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.