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A wide shot of a shallow ceramic bowl filled with smooth, orange acorn squash soup topped with coconut cream, toasted pepitas, and fresh thyme.
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Acorn Squash Soup

Make roasted acorn squash soup with a nutty flavor and savory seasoning. Learn how to blend it smoothly and adjust its texture with vegetable broth.
Course Soups & Stews
Cuisine American
Keyword acorn squash soup
Prep Time 20 minutes
Cook Time 50 minutes
Total Time 1 hour 10 minutes
Servings 5 servings
Calories 245kcal
Author C. Sophie

Equipment

  • Large baking sheet
  • Dutch oven or heavy-bottomed pot
  • Immersion blender

Ingredients

Acorn Squash

  • 2 medium acorn squashes

Aromatics

  • 2 tablespoons extra virgin olive oil
  • 1 large yellow onion diced
  • 2 medium carrots peeled and chopped
  • 4 cloves garlic minced

Liquid

  • 4 cups low-sodium vegetable broth
  • 1 tablespoon pure maple syrup

Spices

  • 1/2 teaspoon ground nutmeg
  • 1/4 teaspoon cayenne pepper
  • 1 teaspoon sea salt
  • 1/2 teaspoon cracked black pepper

Cream

  • 1/2 cup heavy coconut cream
  • 2 sprigs fresh thyme
  • 1/4 cup toasted pepitas for garnish

Instructions

  • Preheat your oven to 400°F (200°C) and line a large baking sheet with parchment paper.
  • Brush the flesh of the halved acorn squashes with 1/2 tablespoon of olive oil. Place them cut-side down on the prepared baking sheet and roast for 40 to 50 minutes, or until the skin is easily pierced with a fork and the flesh is tender.
  • Remove the squash from the oven and let it cool for 10 minutes. Use a large spoon to scoop the roasted flesh out of the skins into a bowl; discard the skins.
  • In a large Dutch oven or heavy-bottomed pot, heat the remaining 1.5 tablespoons of olive oil over medium heat. Add the diced onion and carrots, sautéing for 8 to 10 minutes until the onions are translucent and the carrots have softened.
  • Add the minced garlic to the pot and cook for 60 seconds until fragrant, being careful not to burn it.
  • Add the roasted squash flesh, vegetable broth, maple syrup, nutmeg, cayenne pepper, salt, black pepper, and thyme sprigs to the pot.
  • Bring the liquid to a gentle boil, then reduce the heat to low. Cover and simmer for 15 to 20 minutes to allow the flavors to fully integrate.
  • Remove and discard the thyme sprigs. Use an immersion blender to purée the soup until it reaches a velvety, smooth consistency. If using a standard blender, work in small batches and vent the lid to allow steam to escape.
  • Stir in the coconut cream and simmer for an additional 2 to 3 minutes on low heat until the soup is rich and heated through.
  • Ladle the soup into bowls and garnish with toasted pepitas and a small drizzle of maple syrup if desired. Serve immediately.

Notes

Nutritional information:
  • Calories: 245
  • Protein: 4g
  • Carbohydrates: 31g
  • Fat: 14g
  • Saturated fat: 8g
  • Cholesterol: 0mg
  • Sodium: 590mg
  • Potassium: 320mg
  • Fiber: 6g
  • Sugar: 10g
  • Vitamin A: 850 IU
  • Vitamin C: 35mg
  • Calcium: 40mg
  • Iron: 2.1mg
Tip: Let the soup cool completely before refrigerating or freezing to prevent condensation and preserve texture.