Servings
Font
Back
0 from 6 votes

Acorn Squash Soup

Roasted acorn squash is pureed with carrots, maple syrup, herbs and spices in this easy and flavorful recipe for Acorn Squash Soup! This recipe is comforting and creamy, while also being healthy, gluten free and vegan.

Prep Time
15 mins
Cook Time
15 mins
Total Time
50 mins
Servings: 6 people
Calories: 202 kcal
Course: Main Course , Soup
Cuisine: American

Ingredients

  • 3-4 pounds acorn squash approximately 2 average sized squash
  • 2 tablespoons olive oil divided
  • 2 ½ teaspoons salt divided
  • 2 ½ teaspoons black pepper divided
  • 1 cup carrots small dice
  • 1 cup onion small dice
  • 4 cloves garlic
  • 1 teaspoon dried thyme
  • ½ teaspoon ground cinnamon
  • ¼ teaspoon ground ginger
  • 4 cups vegetable broth or chicken broth
  • ¼ cup maple syrup or honey

Instructions

    Cup of Yum
  1. Preheat the oven to 400°F.
  2. Cut the acorn squash in half from stem to root, scoop out the seeds, then brush each half with approximately ½ teaspoon olive oil and sprinkle with ¼ teaspoon salt and ¼ teaspoon black pepper.
  3. Place the acorn squash, cut side up, on a parchment-lined baking sheet and into the oven for 35 minutes.
  4. Heat the remaining 1 tablespoon olive oil in a large pot or dutch oven on the stove over medium-high heat.
  5. Add the carrots and onions, cook for 6 minutes.
  6. Add the minced garlic and cook for an additional minute.
  7. Season the vegetables with ½ teaspoon salt, ½ teaspoon black pepper, 1 teaspoon dried thyme, ½ teaspoon ground cinnamon and ¼ teaspoon ground ginger.
  8. Add the vegetable broth and maple syrup to the pot and bring to a simmer.
  9. Once the liquid has come to a simmer, reduce the heat on the stove to low until the acorn squash has finished roasting.
  10. Remove the acorn squash from the oven, scoop the flesh from the acorn squash and add it to the pot.
  11. Use an immersion blender to puree all of the ingredients together in the pot, or transfer all of the ingredients to a blender and blend until smooth and creamy.
  12. Serve immediately, or keep the soup on the stove over low heat until ready to serve.

Notes

  • To make a creamy acorn squash soup, replace 2 cups of the vegetable broth with either coconut milk (to make it vegan) or half and half.
  • To add chicken to the soup, I recommend using this Instant Pot Shredded Chicken recipe. The chicken will cook in the time that you’re preparing the soup, then you can shred it and add 1-2 cups of chicken to the soup before serving. You could also use chicken pulled from a store-bought rotisserie chicken, for a quick and easy option.
  • To make spicy acorn squash soup, add 1 tablespoon sriracha at the same time as the maple syrup, or add 1 teaspoon cayenne pepper, at the same time as the cinnamon.
  • To make curried acorn squash soup, omit the thyme, cinnamon, ginger and maple syrup. Add 3-4 teaspoons of curry powder to the vegetables, before adding the vegetable broth.
  • To store leftover acorn squash soup, pour it into an airtight container. Store in the fridge for up to 7 days.
  • To reheat the soup in the microwave, pour the soup into a microwave-safe bowl and microwave, covered, for 2-3 minutes.
  • To reheat the soup on the stove, pour the soup into a small pot on the stove over medium heat. Simmer and stir occasionally for 8-10 minutes, or until heated through.
  • To freeze the soup, allow it to cool completely. Transfer it to a freezer-safe storage container and seal tightly. Store in the freezer for up to 6 months. I recommend thawing the soup out overnight in the refrigerator before reheating it on the stove and serving.

Nutrition Information

Calories 202kcal (10%) Carbohydrates 41g (14%) Protein 3g (6%) Fat 5g (8%) Saturated Fat 1g (5%) Polyunsaturated Fat 1g Monounsaturated Fat 3g Sodium 1620mg (68%) Potassium 947mg (27%) Fiber 5g (20%) Sugar 12g (24%) Vitamin A 4742mg (95%) Vitamin C 29mg (32%) Calcium 116mg (12%) Iron 2mg (11%)

Nutrition Facts

Serving: 6people

Amount Per Serving

Calories 202

% Daily Value*

Calories 202kcal 10%
Carbohydrates 41g 14%
Protein 3g 6%
Fat 5g 8%
Saturated Fat 1g 5%
Polyunsaturated Fat 1g 6%
Monounsaturated Fat 3g 15%
Sodium 1620mg 68%
Potassium 947mg 20%
Fiber 5g 20%
Sugar 12g 24%
Vitamin A 4742mg 95%
Vitamin C 29mg 32%
Calcium 116mg 12%
Iron 2mg 11%

* Percent Daily Values are based on a 2,000 calorie diet.