Acorn Squash and Apple Soup

Warm up your soul with this silky-smooth Acorn Squash and Apple Soup, a cozy blend of autumnal flavors perfect for chilly days. Roasted acorn squash forms the creamy base of this comforting dish, harmonizing beautifully with the tart sweetness of Granny Smith apple and the aromatic hints of cinnamon and nutmeg. This dairy-free soup gains a luxurious texture from unsweetened coconut milk, while sautéed onions and garlic deepen its flavor profile. Ready in just an hour, this one-pot recipe is as simple as it is satisfying, making it an ideal choice for weeknight dinners or holiday starters. Garnish with crunchy pumpkin seeds for a delightful contrast and a touch of elegance. Discover how this nourishing, plant-based soup will become your next fall favorite!

Nutriscore Rating: 84/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 2 medium acorn squash
• 2 tablespoons olive oil
• 1 large yellow onion
• 3 garlic cloves
• 1 large Granny Smith apple
• 4 cups vegetable broth
• 1 cup unsweetened coconut milk
• 0.5 teaspoons ground cinnamon
• 0.25 teaspoons ground nutmeg
• 1 teaspoons salt
• 0.5 teaspoons black pepper
• 0.25 cups pumpkin seeds (optional, for garnish)

Directions

Step 1

Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.

Step 2

Cut the acorn squash in half and scrape out the seeds. Drizzle 1 tablespoon of olive oil over the cut sides of the squash and place them face-down on the prepared baking sheet. Roast in the oven for 30-35 minutes, or until the flesh is tender and easily pierced with a fork.

Step 3

While the squash is roasting, heat the remaining 1 tablespoon of olive oil in a large pot over medium heat.

Step 4

Dice the yellow onion and add it to the pot. Sauté for 5-7 minutes, stirring frequently, until the onion is translucent.

Step 5

Peel and mince the garlic cloves. Add them to the pot and sauté for another 1-2 minutes, until fragrant.

Step 6

Peel, core, and dice the Granny Smith apple. Add the apple to the pot and cook for 3-4 minutes, stirring occasionally.

Step 7

Once the squash is done roasting, let it cool slightly. Scoop the flesh out of the skin and add it to the pot.

Step 8

Pour in the vegetable broth and bring the mixture to a simmer. Let it cook for 10 minutes to allow the flavors to meld.

Step 9

Remove the pot from heat and use an immersion blender to purée the soup until smooth. Alternatively, transfer the soup to a blender in batches and blend until smooth.

Step 10

Stir in the coconut milk, ground cinnamon, ground nutmeg, salt, and black pepper. Adjust seasoning to taste.

Step 11

Return the pot to low heat and warm the soup through, but do not let it come to a boil.

Step 12

Ladle the soup into bowls and garnish with pumpkin seeds if desired. Serve warm and enjoy!

Nutrition Facts

Serving size	3124 grams (3124.0g)

Amount per serving	% Daily Value*
Calories	1854

Total Fat 55.20g	71%
Saturated Fat 12.70g	64%
Polyunsaturated Fat 5.50g
Cholesterol 0mg	0%
Sodium 4723mg	205%
Total Carbohydrate 336.40g	122%
Dietary Fiber 92.60g	331%
Total Sugars 21.80g
Protein 45.40g	91%

Vitamin D 0IU	0%
Calcium 1419mg	109%
Iron 19mg	104%
Potassium 9724mg	207%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 24.5%

Protein: 9.0%

Carbs: 66.5%