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–+ servings
Acorn Squash Soup 1

Acorn Squash Soup

This velvety acorn squash soup balances rich flavor with nutritional benefits, creating a soul-satisfying dish perfect for chilly autumn evenings. Nutrient-packed acorn squash is transformed into a warming soup with aromatic vegetables and warming spices.
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Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Course Appetizer, Main Course, Soup
Cuisine American, Fall, Winter
Servings 6 servings
Calories 165 kcal

Equipment

  • Baking Sheet
  • Large Pot
  • Immersion Blender or Regular Blender
  • Parchment Paper

Ingredients
  

For the Soup

  • 2 medium acorn squash about 3 pounds total, halved and seeds removed
  • 2 tablespoons olive oil divided
  • 1 medium yellow onion diced
  • 2 medium carrots peeled and chopped
  • 2 celery stalks chopped
  • 3 garlic cloves minced
  • 1 tablespoon fresh thyme leaves or 1 teaspoon dried
  • 1/4 teaspoon ground nutmeg
  • 1/8 teaspoon cayenne pepper optional, for warmth
  • 4 cups vegetable broth low-sodium preferred
  • 1/2 cup coconut milk substitute with heavy cream or cashew cream
  • salt and freshly ground black pepper to taste
  • 2 tablespoons maple syrup optional, for natural sweetness

For Garnish

  • roasted pepitas or pumpkin seeds for garnish
  • coconut milk or yogurt for swirling on top
  • fresh thyme leaves for garnish

Instructions
 

  • Preheat your oven to 400°F (200°C). Brush the cut sides of the acorn squash with 1 tablespoon olive oil and season with salt and pepper. Place the squash cut-side down on a baking sheet lined with parchment paper. Roast for 30-35 minutes, or until the flesh is tender when pierced with a fork.
  • While the squash is roasting, heat the remaining tablespoon of olive oil in a large pot over medium heat. Add the diced onion, carrots, and celery, cooking until softened, about 5-7 minutes.
  • Add the minced garlic, thyme, nutmeg, and cayenne (if using), and cook for an additional 30 seconds until fragrant.
  • Once the squash is roasted and cool enough to handle, scoop the flesh from the skin and add it to the pot with the aromatics.
  • Pour in the vegetable broth and bring to a gentle boil, then reduce heat and simmer for 10-15 minutes to allow the flavors to meld.
  • Using an immersion blender, purée the soup directly in the pot until completely smooth. If using a standard blender, carefully transfer the soup in batches, filling it no more than halfway each time, then return to the pot.
  • Stir in the coconut milk and maple syrup (if using), and gently warm the soup over low heat. Taste and adjust seasoning with salt and pepper.
  • If the soup is too thick, add a little more broth until you reach your desired consistency.
  • Serve in warmed bowls with a swirl of coconut milk or yogurt on top. Garnish with roasted pepitas, a sprinkle of smoked paprika, or fresh thyme leaves.

Notes

This soup keeps beautifully for up to 4 days in an airtight container in the refrigerator. The flavors often deepen overnight, making it perfect for meal prep. For longer storage, freeze in individual portions for up to 3 months.
For a dairy-free version, the coconut milk adds silky richness without heaviness, but almond milk or cashew cream provide excellent alternatives with their own subtle flavor profiles.
Butternut squash can be substituted for acorn squash, though you'll want to reduce the cooking time slightly as it tends to soften faster.

Nutrition

Calories: 165kcalCarbohydrates: 22gProtein: 2gFat: 9gSaturated Fat: 4gFiber: 3gSugar: 8gVitamin A: 90IUVitamin C: 25mgCalcium: 8mg
Keyword Acorn Squash, Squash Soup, Fall Soup, Vegetarian Soup, Healthy Soup
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