Thai Butternut Squash, Sweet Potato Carrot Soup with Roasted Honey Sriracha Squash Seeds

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I am excited to return and celebrate Fall with my Thai Butternut Squash, Sweet Potato Carrot Soup with Roasted Honey Sriracha Squash Seeds! (If I was in 4th grade, I’d add five lines of “!” afterwards, just so you could feel my passion on this soup!)

Pinterest-final-single-mainThis soup is mega creamy (without any cream!), mega healthy and mega flavorful. The squash, sweet potatoes and carrots are sauteed in red curry, ginger and garlic, pureed, then simmered in coconut milk, basil and a touch of lime juice to create what tastes like complex, delectable layers of flavor but is actually very simple to prepare – the best kind of meal!


As I was cutting my butternut squash, I thought it would be a shame to not use the seeds (anyone else love roasted pumpkin seeds?!), so I decided to roast them in honey, Sriracha and cumin. They are DELISH! I had to smack my husband’s hand from devouring them all or I wasn’t going to have any left for the soup – let alone the pictures.

True to Thai cuisine, this soup is also garnished with roasted peanuts which add the perfect balance and interest of texture to the creamy soup. So for me, the crunch of the peanuts are a must, for Patrick the roasted honey Sriracha seeds are a must – so I added them both so this soup has double the flavor and texture!

I think its time to curl up with a big bowl of Thai Butternut, Sweet Potato, Carrot Soup with Roasted Honey Sriracha Seeds…

Thai-Butternut-Squash-Sweet-Potato-Soup5Your taste buds will thank you.

Thai Butternut Squash, Sweet Potato Soup with Roasted Honey Sriracha Squash Seeds

Thai Butternut Squash, Sweet Potato Soup with Roasted Honey Sriracha Squash Seeds

Yield: 6 -8


  • Thai Butternut Squash, Sweet Potato, Carrot Soup
  • 3 tablespoons coconut oil, may substitute olive oil
  • 1 sweet onion, diced
  • 1/4 cup red curry paste
  • 1/4 teaspoon red pepper flakes, optional
  • 1 tablespoon freshly grated ginger
  • 8 garlic cloves, minced
  • 3 cups uncooked butternut squash, peeled, cut into 1”cubes, seeds separated
  • 1 large sweet potato, peeled, cut into 1”cubes
  • 3 medium carrots, peeled and chopped
  • 4 cups chicken or vegetable stock
  • 1 teaspoon salt
  • 1/2 teaspoon pepper
  • 1 14 oz. can quality coconut milk
  • 2 tablespoons fish sauce
  • 1 tablespoon dried basil
  • 2 tablespoons lime juice
  • Sriracha/Asian hot chili sauce to taste, optional
  • Honey Sriracha Butternut Squash Seeds
  • Reserved butternut squash seeds
  • 1 tablespoon honey
  • 1/2 teaspoon coconut oil
  • 1/2 teaspoon Sriracha/Asian hot chili sauce
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground cumin
  • Garnish
  • Freshly squeezed lime juice
  • 1 cup roasted peanuts, chopped (a must! unless you're allergic)
  • 1/2 cup cilantro, roughly chopped (optional)


  1. Preheat oven to 300 degrees. Line a baking tray with a slip mat, parchment paper or foil sprayed with non-stick cooking spray. Rinse squash seeds and pat dry. In a small bowl, whisk together "seed ingredients;" add seeds and stir until evenly coated. Spread seeds out evenly on baking sheet in a single layer. Cook for 25-30 minutes (or longer) depending on how “crunchy” you like your seeds.
  2. Meanwhile, melt coconut oil in a large sauté pan (may use large soup pot or Dutch oven), over medium heat. When oil is hot, add, onions and sauté until onions are soft, about 3 - 5 minutes. Add red curry paste, red pepper flakes, ginger and garlic; stir to combine with onions; saute for 3 minutes. Add squash, sweet potatoes, carrots and chicken stock. Season with 1 teaspoon salt, and ½ teaspoon pepper. Bring to a boil, cover, then reduce heat to medium. Simmer for 15-20 minutes or until vegetables are soft.
  3. Meanwhile, dry roast peanuts (even if they are already “dry roasted”) in a medium skillet over medium heat, stirring occasionally until golden. Transfer to you food processor or blender and rough chop. Transfer to a bowl or plate.
  4. Once vegetables are soft, turn off the heat and get out a second pot (large enough to hold soup). Pour half of the vegetable mixture into blender/food processor. Puree until soup is smooth, taking care to not cover the blender completely or it will explode (I use a paper towel), then transfer to the clean pot. Repeat with remaining soup.
  5. Add coconut milk, fish sauce, and basil to the soup and cook until soup is heated through (2-5 minutes). When ready to server, stir in 2 tablespoons lime juice. Taste soup and add desired amount of Sriracha, salt and pepper to taste.
  6. To serve, squeeze fresh lime juice onto individual bowls for a fresh pop and garnish with roasted seeds, peanuts and cilantro.


This soup can be ready in a snap if you prep all your vegetables in advance. You can also buy pre-cut butternut squash in order to save time. It won't have the seeds with it to roast, but will be delicious with the peanuts - you will just have to try the seeds another time!

Recipe Source: Carlsbad Cravings Original

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Tomato Basil Parmesan Soup


Baked Pineapple Coconut Cream Cheese Wontons with Pineapple Sweet and Sour Sauce


Pumpkin Coconut Fall Chicken Curry


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  1. I’ve never thought of using the seeds but they way your prepared them, with honey especially sounds delish! I’m definitely going to have to try this recipe.

  2. This looks delicious! Paradise Bakery is serving a squash soup with pumpkin seeds that looks similar, but would love to make it at home so it’s more healthy!

  3. That looks amazing! This recipe is going in my files for sure! We’re in Spring here in Australia, but as soon as the weather starts to get cool again, I look forward to making this soup. :-D

  4. My family LOVES butternut squash and we make a curry and butternut soup but I had thought of these lovely Thai flavors. Thanks for the inspiration.

  5. Yum, Parrish! This soup looks so yummy!
    Thank you for sharing your post this week at Brag About It Link Party on VMG206. I’m featuring you at Next Weeks Brag About It Link Party, Monday at midnight!
    ~ Megin of VMG206

  6. HOLY FLAVOR OVERLOAD! Consider my mind blown! I don;t know what I want to try first! Thanks for sharing! I found you via the craft dictators link party!

  7. Wow! Amazing soup! I only needed a heaping tablespoon of red curry paste and didn’t have any carrots so just went with the squash and sweet potato. So simple yet delicious. I didn’t care for the toasted seeds. The peanuts and cilantro made a lovely topping on their own. Thank you for this little gem!5 stars

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