Vegetarian Acorn Squash Soup

Vegetarian acorn squash soup

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  • Total: 50 mins
  • Prep: 15 mins
  • Cook: 35 mins
  • Yield: 4 servings
Nutritional Guidelines (per serving)
162 Calories
5g Fat
24g Carbs
8g Protein
See Full Nutritional Guidelines Hide Full Nutritional Guidelines
Nutrition Facts
Servings: 4 servings
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 pumpkin pie and butternut squash soup. Acorn squash makes such a great soup as well!

This vegan soup is just a little bit creamy with a bit of soy milk. If you prefer a creamier soup, use soy creamer in place of soy milk. I always love a bit of nutritional yeast in squash soup, too. If you're not vegan, you might try a bit of crumbled cheese on top, or, enjoy it just as it is.


  • 2 acorn squash
  • 2 tbsp. olive oil (or vegan margarine)
  • 1 small onion (chopped)
  • 4 cloves garlic (minced)
  • 4 cups vegetable broth
  • 1/4 tsp. nutmeg
  • 1/4 tsp. 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 stock pot, 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.

    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 one-third of the way up, vent the top, and cover with a folded kitchen towel while blending.

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