This velvety Acorn Squash Soup is a comforting blend of roasted squash, aromatic vegetables, and warming spices, topped with optional garnishes like toasted pumpkin seeds, crushed red pepper flakes, and fresh thyme. It’s a nourishing, plant-based soup perfect for chilly autumn and winter days.

Why You’ll Love This Recipe

• Deep, roasted flavor: Roasting the squash intensifies its natural sweetness and adds depth to the soup.
• Healthy and plant-based: A naturally vegan, dairy-free soup packed with vegetables and nutrients.
• Smooth and creamy: Blending the roasted squash with sautéed aromatics creates a silky, luxurious texture without cream.
• Customizable: Easy to adjust seasoning and spice levels to suit your taste.
• Perfect for meal prep: Stores and reheats beautifully for quick weekday meals or holiday starters.

Ingredients

(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)

• acorn squash
• olive oil
• salt
• black pepper
• small onion
• celery stalks
• red bell pepper
• garlic
• vegetable broth
• pumpkin seeds (optional, for garnish)
• red pepper flakes (optional, for garnish)
• fresh thyme (optional, for garnish)

Directions

1. Preheat the oven to 400°F (200°C).
2. Halve the acorn squash lengthwise and remove the seeds.
3. Rub the cut sides of the squash with 2 tablespoons of olive oil and season with salt and black pepper.
4. Place squash halves cut-side up on a baking sheet and roast for 40 minutes, or until tender when pierced with a fork.
5. Meanwhile, in a large soup pot, heat 1 tablespoon of olive oil over medium heat.
6. Add diced onion, celery, red bell pepper, and minced garlic. Cook for about 5 minutes, stirring occasionally, until the vegetables are softened.
7. Add the vegetable broth and bring to a simmer. Let it simmer for 10 minutes.
8. Scoop the roasted squash flesh from the skins and add it to the pot. Stir well and simmer for another minute.
9. Using an immersion blender (or working in batches with a countertop blender), puree the soup until smooth and creamy. Adjust consistency with more broth if needed.
10. Serve hot, garnished with toasted pumpkin seeds, red pepper flakes, and fresh thyme, if desired.

Servings and timing

• Prep Time: 15 minutes
• Cook Time: 50 minutes
• Total Time: 1 hour 5 minutes
• Servings: 6 servings
• Calories: Approximately 165 kcal per serving

Variations

• Add creaminess: Stir in a splash of coconut milk or cashew cream for a richer texture.
• Make it spicy: Increase red pepper flakes or add a pinch of cayenne for extra heat.
• Include other root vegetables: Add carrots or parsnips to the broth for additional flavor depth.
• Herb-forward: Add rosemary or sage to complement the thyme and create a more robust herb flavor.
• Protein boost: Top with crispy chickpeas or serve alongside crusty bread and hummus for a complete meal.

Storage/Reheating

• Storage: Store cooled soup in an airtight container in the refrigerator for up to 4 days.
• Freezing: This soup freezes well. Freeze in individual portions for up to 2 months. Thaw overnight in the refrigerator before reheating.
• Reheating: Reheat gently on the stove over medium heat or in the microwave, stirring occasionally until heated through.

FAQs

Can I make this soup ahead of time?

Yes, this soup is ideal for preparing in advance. It keeps well in the fridge for several days and reheats beautifully.

Do I need to peel the acorn squash?

No, you don’t need to peel it. Once roasted, the flesh can be easily scooped out of the skin.

Can I use frozen acorn squash?

Fresh is preferred for roasting, but frozen cooked squash can be used in a pinch—just skip the roasting step and sauté briefly before blending.

What can I use instead of acorn squash?

Butternut squash or kabocha squash are good substitutes with similar texture and flavor.

Is this soup spicy?

The soup itself is mild. Red pepper flakes are optional and can be adjusted to taste.

Can I add protein to make it more filling?

Yes, consider adding cooked lentils, quinoa, or topping with roasted chickpeas for extra protein.

How do I toast the pumpkin seeds?

Toast raw pumpkin seeds in a dry skillet over medium heat for 3–5 minutes, stirring often until golden and fragrant.

What bread pairs well with this soup?

Crusty baguette, sourdough, or a rustic multigrain loaf are excellent choices for dipping and serving alongside.

Can I blend the soup in a regular blender?

Yes, but blend in small batches to avoid splattering hot liquid. Let the soup cool slightly before blending if necessary.

How can I thicken the soup if it’s too thin?

Simmer uncovered for a few more minutes to reduce, or add a small cooked potato during blending for added body.

Conclusion

Acorn Squash Soup is a warming, wholesome dish that showcases the natural sweetness of roasted squash and the savory depth of aromatic vegetables. Finished with your choice of toppings, this comforting bowl is perfect for cold weather dining or a nourishing light meal. Whether you’re seeking a cozy weeknight dinner or an elegant starter, this recipe delivers both flavor and simplicity in every spoonful.

Acorn Squash Soup

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Velvety roasted acorn squash soup with a subtle hint of spice, blended to creamy perfection and topped with toasted pumpkin seeds, red pepper flakes, and fresh thyme.

• Author: Mari
• Prep Time: 15 minutes
• Cook Time: 50 minutes
• Total Time: 1 hour 5 minutes
• Yield: 6 servings 1x
• Category: Soup
• Method: Roasting, Blending
• Cuisine: American
• Diet: Vegan

Ingredients

Scale 1x2x3x

• 1 acorn squash
• 2 tablespoons olive oil
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1 small onion, diced
• 2 celery stalks
• 1 medium red bell pepper, diced
• 3 cloves garlic
• 3 cups vegetable broth
• 1 tablespoon pumpkin seeds (optional, for garnish)
• 1 teaspoon red pepper flakes (optional, for garnish)
• 1 teaspoon fresh thyme (optional, for garnish)

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Instructions

1. Preheat oven to 400°F (200°C).
2. Cut the acorn squash in half lengthwise and scoop out the seeds.
3. Rub the inside of the squash with 2 tablespoons olive oil, then season with salt and pepper.
4. Place squash halves cut-side up on a baking sheet and roast for 40 minutes, or until fork-tender.
5. In a large pot, heat 1 tablespoon olive oil over medium heat. Add diced onion, celery, bell pepper, and garlic. Cook for about 5 minutes, stirring frequently, until softened.
6. Add the vegetable broth and bring to a simmer for 10 minutes.
7. Scoop the roasted squash flesh from the skins and add to the pot. Stir and simmer for another minute.
8. Using an immersion blender or countertop blender (in batches), puree the soup until smooth. Adjust thickness by adding more broth if desired.
9. Serve hot, garnished with pumpkin seeds, red pepper flakes, and fresh thyme.

Notes

• Roasting the squash cut-side up enhances caramelization and deepens flavor.
• For a creamier texture, add a splash of coconut milk or cream before blending (optional).
• This soup freezes well; store in an airtight container for up to 3 months.

Nutrition

• Serving Size: 1 bowl
• Calories: 165
• Sugar: 5g
• Sodium: 410mg
• Fat: 9g
• Saturated Fat: 1g
• Unsaturated Fat: 7g
• Trans Fat: 0g
• Carbohydrates: 20g
• Fiber: 4g
• Protein: 3g
• Cholesterol: 0mg