Description
This Acorn Squash Soup is velvety, cozy, and nourishing. Roasted squash, caramelized vegetables, and warming spices come together in a creamy, antioxidant-rich soup that’s as comforting as it is nutritious.
Ingredients
Scale
For the Roasted Squash Base:
- 2 medium acorn squash (about 3 pounds)
- 3 garlic cloves, unpeeled
- 2 tablespoons extra-virgin olive oil, plus more for drizzling
For the Aromatic Foundation:
- 1 large yellow onion, chopped
- 2 medium carrots, chopped
- 1 teaspoon sea salt, plus more for sprinkling
- 1/4 teaspoon nutmeg
- 1/8 teaspoon cayenne pepper
For the Finishing Touches:
- 4 cups vegetable broth (or chicken broth)
- 1 tablespoon fresh thyme leaves, plus more for garnish
- 2 tablespoons fresh lemon juice
- 1 teaspoon maple syrup
- Freshly ground black pepper
- Pepitas, for garnish (optional)
- Microgreens, for garnish (optional)
Instructions
- Preheat oven to 400°F. Slice squash in half, scoop seeds, drizzle with olive oil, salt, and pepper. Place cut-side down on baking sheet.
- Wrap garlic cloves in foil with olive oil and salt, place on baking sheet. Roast squash and garlic for 35–45 minutes, until tender and caramelized.
- Cool slightly, peel garlic, scoop out 2 1/2 cups squash flesh.
- In a large pot, heat 2 tablespoons olive oil. Sauté onion, carrots, and 1 teaspoon salt for 5–8 minutes until softened.
- Add nutmeg, cayenne, and black pepper; cook 30 seconds. Stir in roasted squash, garlic, broth, and thyme. Simmer 20 minutes.
- Blend soup with lemon juice and maple syrup until silky smooth. Work in batches if needed.
- Return to pot, adjust seasoning, and serve with olive oil drizzle, thyme, pepitas, and microgreens if desired.
Notes
Swap acorn squash with butternut if needed. For creaminess, add coconut milk or cashews. For extra protein, stir in white beans or chickpeas. This soup is freezer-friendly and ideal for meal prep.
- Prep Time: 15 minutes
- Cook Time: 55 minutes (roast + simmer)
- Category: Soup
- Method: Roasted + Blended
- Cuisine: American
Nutrition
- Serving Size: 1 bowl (about 1.5 cups)
- Calories: 200
- Sugar: 8g
- Sodium: 550mg
- Fat: 7g
- Saturated Fat: 1g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 36g
- Fiber: 5g
- Protein: 5g
- Cholesterol: 0mg
Keywords: acorn squash soup, fall comfort food, healthy soup recipe