Acorn Squash Soup

This creamy fall Acorn Squash Soup is a delicious vegetarian fall dinner recipe. A twist to the classic pumpkin soup using acorn squash instead for a healthy low-carb soup recipe.

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It’s time for more soup recipes and after sharing my roasted butternut squash soup recipe last week, here’s a new delicious way to make soup this Fall. An acorn squash recipe for a creamy fall soup with vibrant orange colors.

Acorn squash is considered a winter squash, but it’s among the zucchini family. As a result, it has more similarity to zucchini in terms of flavor and texture. It’s low in flavor with a watery texture when cooked.

In terms of carbs, acorn squash contains 8.5 grams of net carbs per 100 grams which is considered a low-carb vegetable. In comparison, butternut squash contains 10 grams of net carbs and pumpkin 6.5 grams of net carbs per 100 grams.

Ingredients and Substitutions

All you need are :

• Acorn Squash – I used 3 medium acorn squash each is about 2 pounds.
• Carrots – Prefer organic carrots as they tend to have more vitamins.
• Garlic – Either fresh crushed garlic or garlic powder.
• Shallot or white onion if you can’t find shallots.
• Vegetable Broth or feel free to use chicken stock if you prefer.
• Worcestershire Sauce or maple syrup.
• Dried Sage – or dried marjoram or rosemary.
• Salt and Black Pepper – season to taste.
• Cinnamon and Nutmeg – For a classic falltaste.
• Shredded Parmesan – Or nutritional yeast for a plant-based version.
• Heavy Cream – or any dairy-free alternative.

How To Make Acorn Squash Soup

It’s very easy to turn your acorn squash into a creamy soup.

1. First, you need to cut the squash, and the best way to do so is to first remove the stem.
2. Cut both ends and place the squash up in front of you then cut in half.
3. Use a spoon to scoop out the seeds. Discard seeds or wash them, dry and keep them for roasting later on and eat as a snack.
4. Brush each squash half with a few tablespoons of olive oil and place on a large baking sheet covered with parchment paper or a silicone mat.
5. Place the squash cut-side down on the baking sheet.
6. Bake them at 400°F (200°C) for about 30 to 45 minutes. You know the acorn squash is baked when the skin is soft enough to prick with a knife blade. The flesh should be vibrant orange and fragrant and soft as well.
7. Let the baked acorn squash halves cool down for 10 minutes or enough to be easy to handle and empty.
8. Using a fork remove the cooked flesh from the acorn skin and set it aside in a bowl.
9. In a large pot, over medium-high heat, warm olive oil. Add onions or shallots and cook them until fragrant and translucent which takes about 2 to 3 minutes.
10. Stir in carrot slices, garlic, salt, and pepper. Stir and cook for 1 to 2 minutes in the onion.
11. Add the cooked acorn squash flesh and vegetable stock and cover the saucepan.
12. Bring a boil, then reduce to low-medium heat and simmer for 15 to 20 minutes or until carrots are fork tender.
13. Remove from the heat and using an immersion blender blend soup until smooth.
14. Stir in dried sage, Worcestershire sauce, black pepper, cinnamon, nutmeg, Parmesan, and heavy cream.

Serving Suggestions

You can serve this acorn squash soup plain or with toasted almonds. To toast the almonds, you need the 3 ingredients below.

• Coconut Oil or olive oil or butter
• Sliced Almonds
• Salt

In a non-stick skillet over medium heat, warm coconut oil, and melt. Add in sliced almonds and cook until roasted and fragrant which takes about 2 minutes. Season with salt and pepper or garlic powder if desired.

Serve on top of the bowl of soup with fresh chopped parsley and a drizzle of extra Virgin olive oil. To sum up, the best toppings for the soup are:

• Toasted sliced almonds
• Fresh herbs like parsley
• Drizzle of olive oil
• Parmesan
• Croutons
• Drizzle of cream – coconut cream tastes amazing with acorn
• pinch of cinnamon

Storage Ingredients

Like any soup recipe, you can store this acorn soup in the fridge in an airtight container for up to 3 days. You can also freeze the soup and thaw it in the fridge the day before.

Allergy Swaps

Below are some options to make this soup recipe even if you have some food allergy.

• Dairy-Free – Swap the heavy cream for coconut cream or cashew cream and replace parmesan with dairy-free Parmesan or half the amount of nutritional yeast.
• Gluten-Free – This soup is naturally gluten-free.
• Olive Oil Swap – Butter, coconut oil, or ghee also works well.
• Vegan – use vegan cheese and vegan cream alternatives like canned coconut cream or soy cream, and make sure your Worcestershire sauce is vegan. You can also swap the Worcestershire sauce with maple syrup for a sweet note.

Frequently Asked Questions

Below are the most common questions about this soup recipe.

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