Acorn Squash Soup

Cozy up with a bowl of velvety Acorn Squash Soup, a hearty and nutritious dish perfect for chilly days. This recipe combines the natural sweetness of roasted acorn squash with savory notes from sautéed onions, garlic, and a hint of thyme. Creamy coconut milk adds a luscious texture, while warming spices like cinnamon and nutmeg bring an autumnal depth of flavor. Garnished with crunchy pumpkin seeds, this soul-soothing soup is both dairy-free and vegetarian, making it a crowd-pleaser for various dietary preferences. Ready in just an hour, this comforting meal is ideal for weeknight dinners or festive holiday starters.

Nutriscore Rating: 84/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 2 medium-sized acorn squash
• 2 tablespoons olive oil
• 1 large yellow onion
• 3 pieces garlic cloves
• 1 medium carrot
• 4 cups vegetable broth
• 1 cup coconut milk
• 0.5 teaspoons ground cinnamon
• 0.25 teaspoons ground nutmeg
• 1 teaspoon salt
• 0.5 teaspoons black pepper
• 1 teaspoon fresh thyme
• 2 tablespoons pumpkin seeds

Directions

Step 1

Preheat the oven to 400°F (200°C).

Step 2

Slice the acorn squash in half lengthwise and scoop out the seeds. Drizzle the cut sides with 1 tablespoon of olive oil and place them cut-side down on a baking sheet lined with parchment paper.

Step 3

Roast the squash in the oven for 35-40 minutes, or until the flesh is tender and caramelized. Remove from the oven and let it cool slightly.

Step 4

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

Step 5

Dice the onion and carrot, and mince the garlic. Add them to the pot and sauté for 5-7 minutes, or until the onion is soft and translucent.

Step 6

Once the squash is cool enough to handle, scoop the flesh out of the skin and add it to the pot.

Step 7

Pour in the vegetable broth, then stir in the cinnamon, nutmeg, salt, pepper, and thyme. Bring the mixture to a boil, then reduce the heat and simmer for 10 minutes.

Step 8

Use an immersion blender to puree the soup until smooth. Alternatively, transfer the soup to a blender in batches and blend until creamy.

Step 9

Stir in the coconut milk and cook for an additional 5 minutes over low heat, allowing the flavors to meld.

Step 10

Taste and adjust seasoning as needed.

Step 11

Ladle the soup into bowls and garnish with pumpkin seeds for a delightful crunch. Serve warm.

Nutrition Facts

Serving size	3174.5 grams (3174.5g)

Amount per serving	% Daily Value*
Calories	1863

Total Fat 47.10g	60%
Saturated Fat 8.10g	41%
Polyunsaturated Fat 8.90g
Cholesterol 0mg	0%
Sodium 4750mg	207%
Total Carbohydrate 358.10g	130%
Dietary Fiber 93.90g	335%
Total Sugars 39.60g
Protein 44.00g	88%

Vitamin D 0IU	0%
Calcium 997mg	77%
Iron 17mg	96%
Potassium 9993mg	213%

*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: 20.9%

Protein: 8.7%

Carbs: 70.5%