Vegetarian Acorn Squash Soup

Vegetarian acorn squash soup

Luca Trovato / Getty Images

Prep: 15 mins
Cook: 35 mins
Total: 50 mins
Servings: 4 servings
Nutrition Facts (per serving)
162 Calories
5g Fat
24g Carbs
8g Protein
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Nutrition Facts
Servings: 4
Amount per serving
Calories 162
% Daily Value*
Total Fat 5g 6%
Saturated Fat 1g 4%
Cholesterol 0mg 0%
Sodium 880mg 38%
Total Carbohydrate 24g 9%
Dietary Fiber 3g 11%
Protein 8g
Calcium 174mg 13%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

As a food item, squash is highly underrated. The squash family boasts some formidable superstars far beyond their use in pumpkin pie and butternut squash soup. Acorn squash makes such a great soup as well. It's very easy to prepare, and you don't even necessarily need to peel the squash before you roast it (or microwave it) for this soup; the skins are thin and it's easy to scoop the flesh out (you can even eat the skin if you want). Although this recipe is written for acorn squash, you can certainly substitute butternut if you want to—just know that the cooking time for butternut squash will vary, and you'll definitely want to peel butternut squash before adding it to the soup.

This vegan soup is just a little bit creamy with a bit of soy milk, but other nondairy milks such as almond or oat would complement the nuttiness of the squash. If you prefer a creamier soup, use soy creamer in place of soy milk. A little bit of nutritional yeast in squash soup is excellent, too, because it adds some umami depth to vegan dishes. If you're not following a vegan diet, you might try a bit of crumbled cheese on top (goat would be a tangy contrast) or a dollop of plain Greek yogurt or sour cream. Or you can enjoy it just as it is.


  • 2 acorn squashes
  • 2 tablespoons olive oil (or vegan margarine)
  • 1 small onion (chopped)
  • 4 cloves garlic (minced)
  • 4 cups vegetable broth
  • 1/4 teaspoon nutmeg
  • 1/4 teaspoon cumin
  • 1 1/2 cups soy milk
  • Salt and pepper (to taste)

Steps to Make It

  1. Pre-cook the acorn squash in the oven or the microwave.

  2. In a large soup or stockpot, saute the garlic and onion in the vegan margarine or olive oil until just soft, about 5 minutes.

  3. Reduce heat and add cooked acorn squash, stirring to lightly coat. Heat for 3 to 4 minutes, being careful not to let the squash burn.

  4. Add vegetable broth, nutmeg, and cumin. Cover and heat for 10 to 12 minutes.

  5. Stir in soy milk. Using an immersion blender or working in batches, carefully blend the soup until smooth and creamy. Return to pot just to reheat and season generously with salt and pepper.

    What is the Difference Between Butternut and Acorn Squash?

    They're both winter squashes with seeded, orange-colored, and mostly sweet tasting interiors, and can work well in both sweet or savory cooking applications.

    • Acorn squash is smaller and named for its shape. Its skin ranges in color from orange to green (and variegated shades thereof) and is also thin and edible, which makes it a popular candidate for roasting. Acorn squash is delicious when stuffed with other ingredients and baked (as you might do with bell peppers), such as in this vegan recipe with quinoa.
    • Butternut squash, on the other hand, has a bell shape, a pale orange skin, and is typically larger and heavier. The skin is thicker but still easy to peel, and the interior is sweeter and creamier than acorn squash. Roasted butternut squash makes a great substitute for canned pumpkin in pie.

    Use Caution When Blending Hot Ingredients

    Steam expands quickly in a blender and can cause ingredients to splatter everywhere or cause burns. To prevent this, fill the blender only a third of the way up, vent the top, and cover with a folded kitchen towel while blending.

    How to Store Acorn Squash Soup

    Acorn squash soup will keep for up to 5 days covered in the refrigerator. Simply reheat over medium-low heat in a saucepan, or in the microwave, until warmed through. You can add more stock, water or soy milk if need be, if the soup has thickened during refrigeration.

    This soup will also freeze well for up to 3 months in freezer-safe sealed containers.

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