Acorn Squash and Sweet Potato Soup Vegetarian

Cozy up with a bowl of velvety Acorn Squash and Sweet Potato Soup, a vegetarian delight that's as nourishing as it is flavorful. This autumn-inspired recipe combines roasted acorn squash and sweet potatoes with aromatic spices like cinnamon, nutmeg, and cumin for a comforting, subtly sweet base. Enhanced with creamy coconut milk and a hint of fresh thyme, the soup boasts a rich, silky texture and irresistible depth of flavor. Perfect for weeknight dinners or holiday starters, it’s easy to prepare and naturally gluten-free, with an optional garnish of crunchy roasted pumpkin seeds for extra texture. Ready in just over an hour, this wholesome, plant-based soup is guaranteed to warm your soul and impress your taste buds.

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:50 mins

Total Time:65 mins

Servings: 4

Ingredients

• 1 medium Acorn squash
• 2 medium Sweet potatoes
• 2 tablespoons Olive oil
• 1 large Yellow onion
• 3 cloves Garlic
• 4 cups Vegetable broth
• 1 cup Coconut milk
• 0.5 teaspoons Ground cinnamon
• 0.25 teaspoons Ground nutmeg
• 1 teaspoon Ground cumin
• 1 teaspoon Salt
• 0.5 teaspoons Black pepper
• 1 tablespoon Fresh thyme
• 0.25 cup Pumpkin seeds (optional, for garnish)

Directions

Step 1

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

Step 2

Cut the acorn squash in half lengthwise and scoop out the seeds. Peel the sweet potatoes and cut them into 1-inch chunks.

Step 3

Place the acorn squash halves and sweet potato chunks on the prepared baking sheet. Drizzle with 1 tablespoon of olive oil and sprinkle lightly with a pinch of salt and pepper. Roast in the oven for 30-40 minutes, or until the squash and sweet potatoes are soft and fork-tender.

Step 4

While the vegetables are roasting, finely chop the yellow onion and mince the garlic cloves.

Step 5

Heat the remaining 1 tablespoon of olive oil in a large pot over medium heat. Add the chopped onion and sauté for 5-7 minutes until soft and translucent. Add the minced garlic and sauté for another 1-2 minutes, until fragrant.

Step 6

Once the squash and sweet potatoes are roasted, carefully scoop the flesh from the acorn squash using a spoon. Discard the skin.

Step 7

Add the roasted sweet potatoes and scooped acorn squash to the pot with the onions and garlic. Stir to combine.

Step 8

Pour in the vegetable broth and bring the mixture to a gentle simmer over medium heat. Add the cinnamon, nutmeg, cumin, salt, and black pepper. Let the soup simmer for 10 minutes to allow the flavors to meld.

Step 9

Remove the pot from heat. Using an immersion blender, puree the soup until smooth and creamy. Alternatively, carefully transfer the soup in batches to a blender and blend until smooth.

Step 10

Stir in the coconut milk and fresh thyme, and return the soup to low heat for another 5 minutes, stirring occasionally.

Step 11

Taste the soup and adjust the seasoning if needed. Add more salt, pepper, or spices to your preference.

Step 12

Serve the soup hot, garnished with pumpkin seeds (if desired) and an extra drizzle of coconut milk or olive oil. Enjoy!

Nutrition Facts

Serving size	2525.8 grams (2525.8g)

Amount per serving	% Daily Value*
Calories	1644

Total Fat 51.40g	66%
Saturated Fat 8.80g	44%
Polyunsaturated Fat 5.50g
Cholesterol 0mg	0%
Sodium 4830mg	210%
Total Carbohydrate 283.10g	103%
Dietary Fiber 62.90g	225%
Total Sugars 49.50g
Protein 40.10g	80%

Vitamin D 0IU	0%
Calcium 712mg	55%
Iron 17mg	92%
Potassium 6219mg	132%

*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: 26.4%

Protein: 9.1%

Carbs: 64.5%