This roasted acorn squash soup is a hearty and healthy appetizer. The squash halves roast until the flesh is tender, then are pureed with sautéed carrots, apples, and coconut milk for smooth and creamy spoonfuls.

Full Recipe:

Ingredients

• 2 small acorn squash, halved and seeded
• 2 tablespoons olive oil
• 1 medium yellow onion, diced
• 2 medium carrots, peeled and chopped
• 2 apples (such as Honeycrisp or Fuji), peeled, cored, and chopped
• 2 cloves garlic, minced
• 1 teaspoon fresh ginger, grated
• 1/4 teaspoon ground nutmeg
• 1 teaspoon fresh thyme leaves
• 1 teaspoon fresh sage, chopped
• 4 cups vegetable broth
• 1 cup unsweetened coconut milk
• Salt and pepper, to taste
• Chopped walnuts, for garnish (optional)

Directions

1. Roast the Squash: Preheat the oven to 400°F (204°C). Brush the cut sides of the acorn squash with 1 tablespoon of olive oil. Place them cut-side down on a baking sheet lined with parchment paper. Roast for about 30 minutes, or until the flesh is tender and caramelized.
2. Sauté Aromatics: In a large pot, heat the remaining 1 tablespoon of olive oil over medium heat. Add the diced onion and sauté until translucent, about 5 minutes. Add the chopped carrots and apples, cooking for another 5 minutes until they begin to soften.
3. Add Garlic and Spices: Stir in the minced garlic, grated ginger, ground nutmeg, thyme, and sage. Cook for 1-2 minutes until fragrant.
4. Combine Ingredients: Scoop the roasted squash flesh into the pot, discarding the skins. Pour in the vegetable broth and bring the mixture to a boil. Reduce heat and simmer for 15-20 minutes, until all vegetables are tender.
5. Blend the Soup: Use an immersion blender to puree the soup until smooth. Alternatively, carefully transfer the soup in batches to a countertop blender and blend until smooth, then return to the pot.
6. Add Coconut Milk: Stir in the coconut milk and heat the soup over low heat until warmed through. Season with salt and pepper to taste.
7. Serve: Ladle the soup into bowls and garnish with chopped walnuts if desired.

Nutritional Facts (Per Serving)

• Calories: Approximately 180
• Total Fat: 9g
• Saturated Fat: 3g
• Cholesterol: 0mg
• Sodium: 300mg
• Total Carbohydrates: 25g
• Dietary Fiber: 5g
• Sugars: 10g
• Protein: 3g

Why Choose Acorn Squash for Soup?

Acorn squash is a type of winter squash that has a mild, slightly sweet flavor and a firm texture. It is typically green, with a smooth, edible skin, and is often used in a variety of dishes, ranging from roasted vegetables to stews. When roasted, acorn squash becomes tender and transforms into a creamy, rich texture that is ideal for blending into soups.

Aside from its delicious taste, acorn squash is packed with health benefits. It is an excellent source of fiber, vitamins, and minerals, such as vitamin A, vitamin C, potassium, and magnesium. These nutrients contribute to a healthy immune system, promote good digestion, and support heart health. The high fiber content of acorn squash also helps with weight management by promoting feelings of fullness and aiding in healthy digestion.

Health Benefits of Acorn Squash Soup

Acorn squash soup is not only a delightful dish for the palate but also offers numerous health benefits. This soup is an excellent choice for those looking to boost their overall nutrition without sacrificing flavor. Let’s delve deeper into the various health benefits that come with this comforting soup.

1. Rich in Nutrients
   Acorn squash is a rich source of essential vitamins and minerals. One of the most notable nutrients found in acorn squash is vitamin A, which is crucial for maintaining good vision, skin health, and a strong immune system. It also contains a significant amount of vitamin C, an antioxidant that supports immune function and skin health while fighting off free radicals in the body.

2. High in Fiber
   Fiber is an essential component of a healthy diet, and acorn squash is a great source of it. High fiber foods help regulate digestion, prevent constipation, and may even reduce the risk of chronic diseases like heart disease and diabetes. The fiber in acorn squash soup also promotes satiety, making it an ideal choice for those looking to control their appetite and manage their weight.

3. Heart-Healthy
   Acorn squash is an excellent source of potassium, a mineral that helps regulate blood pressure by balancing sodium levels in the body. Consuming potassium-rich foods, such as acorn squash, can help lower the risk of developing hypertension, stroke, and other cardiovascular issues.

4. Boosts Immune Function
   Vitamin C, which is abundant in acorn squash, plays a vital role in strengthening the immune system. Regular consumption of vitamin C-rich foods can help protect the body against illnesses and infections, as it stimulates the production of white blood cells, which are essential for fighting off pathogens.

5. Anti-Inflammatory Properties
   The antioxidants found in acorn squash, including vitamin A and vitamin C, help reduce inflammation in the body. Chronic inflammation is linked to various health problems, such as arthritis, heart disease, and diabetes. Consuming anti-inflammatory foods like acorn squash may reduce the risk of these conditions and improve overall health.

Vegan and Dairy-Free Alternative

One of the standout features of acorn squash soup is that it can be made without any dairy, making it a fantastic option for individuals who are lactose intolerant or following a vegan diet. By using coconut milk instead of traditional cream, you get a creamy, rich texture without the need for dairy. Coconut milk also adds a subtle sweetness that complements the natural flavors of the acorn squash, enhancing the overall taste of the soup.

Coconut milk is also packed with healthy fats, specifically medium-chain triglycerides (MCTs), which are known for their potential benefits in supporting brain health, energy levels, and metabolism. For those looking for a nutritious yet indulgent dairy-free soup, acorn squash soup is a perfect choice.

Acorn Squash Soup Variations

While the basic recipe for acorn squash soup is simple and delicious, there are many ways to customize the dish to suit your preferences. You can experiment with different spices, herbs, and additional vegetables to create a unique flavor profile. Here are a few variations to consider:

1. Spicy Acorn Squash Soup
   For those who enjoy a bit of heat, adding spices such as cayenne pepper or chili flakes can elevate the flavor of the soup. A dash of smoked paprika or ground cumin can also add a smoky, earthy depth to the soup.

2. Roasted Garlic Acorn Squash Soup
   Roasting garlic along with the squash adds an extra layer of richness and complexity to the soup. The garlic becomes sweet and mellow when roasted, complementing the savory flavors of the squash and other vegetables.

3. Add Protein
   For a heartier version of the soup, consider adding protein-rich ingredients like beans or lentils. White beans, for example, would blend smoothly into the soup and add extra fiber and protein without altering the flavor too much.

4. Top with Croutons or Seeds
   For added texture, garnish the soup with crispy croutons or toasted seeds. Pumpkin seeds, in particular, pair wonderfully with the flavor of acorn squash and add a satisfying crunch to each bite.

5. Herb Infusion
   Fresh herbs such as thyme, rosemary, or sage can be added to the soup for a burst of freshness. These herbs enhance the soup’s flavor and provide additional health benefits, as they are rich in antioxidants and anti-inflammatory compounds.

Pairing Acorn Squash Soup with Other Dishes

Acorn squash soup is a versatile dish that pairs well with a variety of other foods. It can be served as a starter for a larger meal, or as the main course in a lighter, plant-based meal. Here are a few ideas for pairing acorn squash soup with other dishes:

1. Salads
   A fresh, crisp salad can provide a perfect contrast to the creamy texture of the soup. Consider a simple green salad with mixed greens, arugula, or spinach, topped with a light vinaigrette dressing. For added protein, you can include chickpeas, quinoa, or grilled chicken.

2. Sandwiches
   Acorn squash soup pairs wonderfully with a grilled cheese sandwich, especially one made with hearty whole-grain bread. You can also try a veggie sandwich or a hummus wrap for a lighter pairing.

3. Roasted Vegetables
   For a comforting, wholesome meal, serve acorn squash soup alongside roasted vegetables such as Brussels sprouts, carrots, or sweet potatoes. The caramelized flavors of the roasted veggies complement the sweetness of the soup.

4. Breads
   Crusty, warm bread is always a great addition to any soup. Serve your acorn squash soup with a loaf of sourdough, baguette, or a rustic multigrain bread. The bread can be dipped into the soup for an extra burst of flavor.

Conclusion

Acorn squash soup is a simple yet satisfying dish that brings comfort and nourishment to your table. With its natural sweetness, creamy texture, and nutrient-packed ingredients, it’s a perfect option for any occasion, whether you’re looking for a light starter or a cozy meal on a chilly day. The soup is also highly versatile, with countless variations and flavor combinations that can suit different tastes and dietary preferences.