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Acorn Squash Soup

Cinnamon and nutmeg add holiday flavor to this classic autumn soup.
Acorn Squash Soup

Submitted By:

Dietary Interests: Diabetes Friendly , Gluten-Free , High Fiber , Vegan , Vegetarian

Yield:

4 servings (1.4 l)

Total Time:

45 Minutes

Print:

8.5x11

Difficulty:

Simple

Save To:

Recipe Book

Yield:

4 servings (1.4 l)

Total Time:

45 Minutes

Print:

8.5x11

Difficulty:

Simple

Save To:

Recipe Book

Yield:

2.5 servings (960 ml)

Total Time:

15 Minutes 45 Seconds

Print:

8.5x11

Difficulty:

Simple

Save To:

Recipe Book

Ingredients

  • 2 ½ cups (600 ml) vegetable broth [or chicken broth]
  • ¼ cup (60 ml) unsweetened light coconut milk
  • 2 teaspoons apple cider vinegar
  • 1 (550 g) acorn squash, halved, seeded
  • 1 small (25 g) shallot, peeled, halved
  • 2 (8 g) garlic cloves, peeled
  • 2 (20 g) pitted dates [or 1 teaspoon maple syrup]
  • ½ stick cinnamon [or 1/2 teaspoon ground]
  • 1 pinch ground nutmeg
  • ¼ teaspoon salt, optional

Directions

  1. To roast the acorn squash, place flesh side down on a parchment-lined baking pan. Roast at 375°F (190°C) for 30–35 minutes, or until flesh is tender. Add the shallot and garlic cloves to the baking pan during the last 10 minutes in the oven. Once cool enough to handle, peel the skin off the roasted squash.
  2. Place all ingredients into the Vitamix container in the order listed and secure the lid.
  3. Run the Hot Soup Program or start the blender on its lowest speed, then quickly increase to its highest speed. Blend for 5 minutes 45 seconds.
  4. Nutrition Note:This acorn squash soup is a nutrient-rich, plant-based recipe that's naturally sweet and savory, high in fiber, and packed with vitamin C and potassium.  We've gone light on the salt here, because the soups natural flavors do all the work.  Vegan and gluten-free, it’s a wholesome choice for seasonal menus.  

Chef's Notes

  • Save the seeds from the acorn squash to use as a crunchy garnish: clean and dry the seeds, then toss with a bit of oil and your favorite seasonings (we like salt, pepper, cinnamon & brown sugar), and roast in the oven at 325°F for 6 - 8 minutes or until lightly browned.Acorn squash is a nutrient-dense vegetable rich in vitamin C, potassium, and fiber, making it a heart-healthy and immune-supportive choice. This version of acorn squash soup skips full fat coconut cream and instead uses light coconut milk, which adds creaminess with less saturated fat. By using less salt and seasoning with aromatics and spices, the soup remains flavorful while supporting lower sodium intake.Preparing soup at home gives you greater control over ingredients, allowing you to tailor it to your nutritional goals—whether that means reducing sodium, avoiding allergens, or boosting fiber and vitamins.

Ingredients

  • 2 ½ cups (600 ml) vegetable broth [or chicken broth]
  • ¼ cup (60 ml) unsweetened light coconut milk
  • 2 teaspoons apple cider vinegar
  • 1 (550 g) acorn squash, halved, seeded
  • 1 small (25 g) shallot, peeled, halved
  • 2 (8 g) garlic cloves, peeled
  • 2 (20 g) pitted dates [or 1 teaspoon maple syrup]
  • ½ stick cinnamon [or 1/2 teaspoon ground]
  • 1 pinch ground nutmeg
  • ¼ teaspoon salt, optional

Directions

  1. To roast the acorn squash, place flesh side down on a parchment-lined baking pan. Roast at 375°F (190°C) for 30–35 minutes, or until flesh is tender. Add the shallot and garlic cloves to the baking pan during the last 10 minutes in the oven. Once cool enough to handle, peel the skin off the roasted squash.
  2. Place all ingredients into the Vitamix container in the order listed and secure the lid.
  3. Run the Hot Soup Program or start the blender on its lowest speed, then quickly increase to its highest speed. Blend for 5 minutes 45 seconds.
  4. Nutrition Note:This acorn squash soup is a nutrient-rich, plant-based recipe that's naturally sweet and savory, high in fiber, and packed with vitamin C and potassium.  We've gone light on the salt here, because the soups natural flavors do all the work.  Vegan and gluten-free, it’s a wholesome choice for seasonal menus.  

Chef's Notes

  • Save the seeds from the acorn squash to use as a crunchy garnish: clean and dry the seeds, then toss with a bit of oil and your favorite seasonings (we like salt, pepper, cinnamon & brown sugar), and roast in the oven at 325°F for 6 - 8 minutes or until lightly browned.Acorn squash is a nutrient-dense vegetable rich in vitamin C, potassium, and fiber, making it a heart-healthy and immune-supportive choice. This version of acorn squash soup skips full fat coconut cream and instead uses light coconut milk, which adds creaminess with less saturated fat. By using less salt and seasoning with aromatics and spices, the soup remains flavorful while supporting lower sodium intake.Preparing soup at home gives you greater control over ingredients, allowing you to tailor it to your nutritional goals—whether that means reducing sodium, avoiding allergens, or boosting fiber and vitamins.

Ingredients

  • 2 cups (480 ml) vegetable broth [or chicken broth]
  • ¼ cup (60 ml) Soy Milk
  • 1 (454 g) acorn squash, roasted, cooled
  • 2 (20 g) dates [or 1 teaspoon maple syrup], pitted
  • 1 pinch ground nutmeg
  • ½ stick cinnamon [or 1/4 teaspoon ground]
  • ¼ teaspoon salt, optional

Directions

  1. Place all ingredients into the Vitamix container in the order listed and secure the lid.
  2. Run the Hot Soup Program or start the blender on its lowest speed, then quickly increase to its  highest speed.  Blend for 7 minutes 30 seconds.

Chef's Notes

To roast squash easily, split in half, scoop out the seeds if desired, and place flesh side down on a lightly greased baking pan. Pierce skin with a knife in several spots, and roast 350°F (180°C) for 30 minutes.