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    Home » Recipe Index » Soup Dishes

    Delicata Squash Soup for One

    August 18, 2023 Updated May 6, 2024 By Rebecca Clyde MS, RDN, CD 30 Minute Meals, Cooking for One, Fall Recipes, One Pot/One Pan Meals, Soup Dishes, Vegetarian Dishes, Winter Recipes

    Jump to Recipe
    delicata squash soup in a white bowl with logo
    delicata squash soup with spoon in it with text overlay

    Switch up your fall soup game with this easy 30 minute delicata squash soup. It's vegetarian, hearty, and bursting with flavor. Serve it with a grilled cheese for a delicious cool weather dinner for one.

    close up of vegetable soup in a white bowl

    [This recipe was originally posted in December 2020. It has been updated with cooking instructions, storage tips, FAQ, related recipes and ways to repurpose/use up ingredients]

    Delicata squash is one of my favorite squashes because you don't have to peel it to eat it. The skin gets tender and soft when cooked, and it's even good in soup.

    You get to save prep time by not peeling it before making this easy delicata squash soup.

    This vegetarian soup is flavorful, comforting, and endlessly adaptable. It's essentially a vegetable soup with white beans for protein, delicata squash for texture and flavor, herbs and more vegetables.

    Swap the vegetables if you have others, add other toppings, whatever you want. You can even blend the soup for a creamy soup. Enjoy it with a grilled cheese or crusty bread for a more satisfying delicata squash soup dinner.

    Ingredients

    Scroll down to the delicata squash soup recipe card for the amounts of each ingredient, but here's a quick description of what's in this recipe.

    • Delicata squash: it's got a nutty, sweet flavor. Gets really soft when cooked, and the peel is edible, after it's been cooked.
    • White beans: use any kind of white beans. Navy, great northern, etc would work.
    • Kale
    • Carrot
    • Celery
    • Onion
    • Olive Oil/Butter: Butter adds a nice, sweet, earthy flavor to this delicata squash soup. But use olive oil to keep it vegan or if you prefer it.
    • Garlic
    • Italian seasoning
    • Vegetable or chicken bouillon: Use whatever you have, or vegetable to keep it vegan. I tested this recipe with chicken bouillon paste and water. You might need to adjust salt, other seasonings if using vegetable bouillon.
    • Water: I use bouillon paste + water as a substitute for broth. It tastes great, uses up less room in the fridge, and you're not left with a cup of broth leftover or whatever. It's a great substitution when cooking for one.
    • Lemon juice or apple cider vinegar: a dash of something bright adds a nice flavor to this hearty, comforting soup.

    Instructions

    Scroll down to the recipe card for more detailed instructions. Here's a quick overview + photos to see how to make this recipe in general.

    cutting delicata squash down center

    1. Cut delicata squash into two pieces.

    hands scooping seeds out of delicata squash

    2. Scoop out seeds.

    slicing delicata squash

    3. Chop into bite sized pieces.

    vegetables cooking in a large saucepan

    4. Heat pan over medium-low heat. Add butter/olive oil to pan, add chopped squash, carrot, onion, celery, salt, Italian seasoning. Cook until onions are translucent.

    vegetable soup with kale in a large black saucepan

    6. Add garlic, white beans, bouillon, and water to pan. Cover with a lid and simmer for about 15 minutes. Add chopped kale and lemon juice, stir together. Cook until kale is bright green.

    7. Top your delicata squash soup with parmesan cheese and serve with a grilled cheese.

    Make a Smooth Squash Soup

    You can blend this delicata squash soup to make it smooth. Peel delicata squash before chopping it to make it more smooth.

    You can also add the kale to the soup after blending to get a really smooth soup, or blend it up too. The kale stalks might not blend up too well.

    Storage/Reheating Tips

    Store leftover delicata squash soup in an airtight container. It should last about a week. Heat up in microwave then add cheese and other toppings.

    Substitutions/Tips

    • Delicata Squash skin can be eaten when cooked. I don't mind it at all, so I saved the step and kept it on. If you don't like it, peel it off before slicing.
    • If you don't have delicata squash, you can substitute butternut squash or another squash. Cooking times will vary.
    • To save on dishes, I use a big saucepan to sautee the vegetables then make the delicata squash soup in it. It's not traditional, but it works.
    • Swap the bouillon paste & water for 1 cup of vegetable or chicken broth + ½ cup water if you don't have bouillon paste. (but also buy bouillon paste, it's a game changer for solo cooks)
    • Other great add-ins: coconut milk, green onions, fresh herbs, shrimp, tofu pieces, chicken, Italian sausage, breadcrumbs, etc are great in delicata squash soup.

    FAQ

    Can you eat the skin delicata squash?

    Yes, it's thin and softens up when cooked. It's great in this delicata squash soup, roasted, or cooked other ways. Definitely no need to peel this hard to peel squash.

    What does delicata squash taste like?

    Delicata squash has a pretty mild sweet flavor. It's like a milder sweet potato.

    The Vegetarian Flavor Bible describes it: sweet, with notes of butter, corn, and/or sweet potatoes. And that it has a creamy, firm texture. Great to make delicata squash soup.

    Should delicata squash be refrigerated?

    Just like potatoes and onions, store in a cool, dry place. But I recommend refrigerating it after it's been cut into. Or make a big batch of delicata squash soup and refrigerate that for a few days, or freeze for months.

    delicata squash soup with grilled cheese on a grey plate

    Other good soup recipes

    • Curry Pumpkin Soup
    • Silky Sweet Potato Tofu Soup
    • Rice and Bean Soup
    • Chicken Soup for One
    • Pumpkin Turkey Chili

    What to do with leftover ingredients

    When you're cooking for one, you often have leftover produce, cans of whatever ingredient, etc. Here are a couple ideas on how to use up the leftover ingredients. It'll help you save money by wasting fewer ingredients.

    • Delicata squash: Simply roast it, like with these Roasted Winter Vegetables.
    • Onion: You can use onion in lots of other recipes like this Instant Pot Chicken Fried Rice, Flat Iron Steak Fajitas, or these Fish Tacos with White Sauce.
    • Carrot, beans, celery: Same as the onion, carrots can be added to lots of dishes like this White Bean and Farro Bowl or Instant Pot Chicken, Mushroom, and Wild Rice Soup

    Did you make this delicata squash soup? Leave me a comment & rating to share how it turned out!

    close up of delicata squash soup in a white bowl with grilled cheese

    Delicata Squash Soup for One

    Switch up your fall soup game with this easy 30 minute delicata squash soup. It's vegetarian (vegan if you want!), hearty, and bursting with flavor. Serve it with a grilled cheese for a delicious cool weather dinner for one.
    5 from 5 votes
    Print Pin Rate
    Course: dinner, main
    Cuisine: American
    Prep Time: 10 minutes minutes
    Cook Time: 20 minutes minutes
    Total Time: 30 minutes minutes
    Servings: 1 person
    Author: Rebecca Clyde MS, RDN

    Equipment

    • cutting board
    • knife
    • Measuring cups, spoons
    • Large saucepan

    Ingredients

    • 2 inches delicata squash
    • ¼ cup white beans
    • 1 large leaf kale
    • ½ large carrot
    • ½ stalk celery
    • ¼ onion
    • 1 teaspoon olive oil/butter
    • ½ teaspoon garlic
    • ¼ teaspoon salt
    • ½ tablespoon Italian seasoning
    • 1 teaspoon vegetable or chicken bouillon
    • 1.5 cups water
    • 1 teaspoon lemon juice or apple cider vinegar or more to taste
    • parmesan cheese

    Instructions

    • Using a cutting board and knife, chop 2 inch of delicata squash by cutting it down the center (to create two half moons), then scoop out the seeds. Slice each piece of squash into ¼ inch pieces, then chop.
    • Place saucepan over medium-low heat. While pan is heating up, remove leaves from kale stalk, wash, chop, and set aside.
    • Finely dice remaining vegetables: ½ carrot, ½ stalk celery, and ¼ onion. Once vegetables are chopped, add 1 teaspoon butter to pan, then add all vegetables (including squash) except kale.
    • Add ¼ teaspoon salt and ½ Tablespoon Italian seasoning to vegetables. Stir together and cook until softened.
    • Once vegetables are softened, add ½ teaspoon garlic, ¼ cup white beans, 1 teaspoon bouillon, and 1.5 cups water to pan. Simmer for 15-20 minutes.
    • Add chopped kale, 1 teaspoon lemon juice or apple cider vinegar to soup. Stir and cook until kale is bright green.
    • Top with grated parmesan cheese. Serve with grilled cheese or a slice of bread.

    Notes

    • You can peel your delicata squash or leave the peel on it. Either way. It's edible. 
    • Use chicken or vegetable broth OR bouillon paste and water. Bouillon paste is a game changer for solo cooks.
    • Other great add-ins: green onions, fresh herbs, shrimp, tofu pieces, chicken, Italian sausage, breadcrumbs, etc.
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    About Rebecca Clyde MS, RDN, CD

    Welcome! I’m Rebecca, a food loving dietitian who has been cooking for one for over 10 years. On Nourish Nutrition, you’ll find real, quick, and nourishing recipes for one that'll get you to want to cook for yourself, because you deserve it.

    Reader Interactions

    Comments

    1. Selena says

      October 03, 2022 at 8:10 am

      I can’t wait to make this. I’m making for 3 so will need three Delicata Squash. Will that be enough soup for hearty eaters. I only have 3 from the farm. I happen to have a large green zucchini; can I add this or anything else or will it ruin the taste?

      Reply
      • Rebecca says

        October 03, 2022 at 3:44 pm

        great! Hi Selena, I used about 2 inches of delicata squash in a recipe for 1, so you could maybe even just use 1 larger delicata squash. But if you really like it, you can always add more, just add more liquid and spices so it's still soupy. And definitely, you can add additional vegetables, zucchini won't change the flavor much, I'd definitely recommend using whatever you already have. Let me know how it turns out!

        Reply
    2. Michelle says

      December 09, 2020 at 12:21 pm

      5 stars
      This looks fabulous, warm, and comforting for cold winter days.

      Reply
      • Rebecca says

        December 09, 2020 at 7:36 pm

        totally!

        Reply
    3. Heidy says

      December 09, 2020 at 12:15 pm

      5 stars
      This Delicata Squash Soup was so wonderful and filling. I made it with a simple salad and fresh bread, and it was a huge it at dinner. Everyone enjoyed it!

      Reply
      • Rebecca says

        December 09, 2020 at 12:16 pm

        great to hear

        Reply
    4. Taylor Kiser says

      December 09, 2020 at 12:05 pm

      5 stars
      This is totally my kind of comfort food! So creamy and delicious!

      Reply
      • Rebecca says

        December 09, 2020 at 12:15 pm

        thanks!

        Reply
    5. Gail Montero says

      December 09, 2020 at 11:37 am

      5 stars
      Love that a bowlful of this delicious soup is like a meal on its own! Perfect!

      Reply
      • Rebecca says

        December 09, 2020 at 12:15 pm

        totally!

        Reply
    6. Angela says

      December 09, 2020 at 10:53 am

      5 stars
      I have one of these squash sitting on my counter right now. Can't wait to try this soup. It looks so delicious.

      Reply
      • Rebecca says

        December 09, 2020 at 12:16 pm

        oh yes, def try it!

        Reply
    5 from 5 votes

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