Hearty Acorn Squash Soup – Protein‑Powered Comfort in Every Spoonful

This Acorn Squash Soup recipe is easy to make and packed with flavor to warm you up on chilly nights. Betty’s family-tested version uses wholesome ingredients like roasted squash, garlic, thyme, and a touch of maple syrup for that satisfying, protein-infused comfort.

I’ll never forget the first time I made this , my kids dove in so fast I thought I’d made paw prints out of pure squash on the table! This kitchen-tested recipe feels like fall in a bowl , velvety, gently spiced, and just sweet enough to feel comforting.

Prep Time: 10 min Cook Time: 50 min Total Time: 1 hr

Ingredients You’ll Need

• 2 medium acorn squash (about 3 lb)
• 3 garlic cloves, unpeeled
• 2 Tbsp extra-virgin olive oil, plus extra for drizzling
• 1 large yellow onion, chopped
• 2 medium carrots, chopped
• 1 tsp sea salt, plus extra to taste
• ¼ tsp nutmeg
• ⅛ tsp cayenne pepper
• 4 cups vegetable broth
• 1 Tbsp fresh thyme leaves, plus more for garnish
• 2 Tbsp fresh lemon juice
• 1 tsp maple syrup
• Freshly ground black pepper
• Pepitas (optional garnish)
• Microgreens (optional garnish)

Warm‑Up Instructions for a Cozy Meal

1. Preheat oven to 400 °F. Line a baking sheet with parchment.
2. Halve squash, scoop seeds. Drizzle with oil, sprinkle salt & pepper, cut‑side down on pan. Wrap garlic in foil with oil & salt; add to sheet. Roast 35–45 min until tender.
3. Cool slightly, peel garlic, and scoop out 2½ cups squash flesh. Save extra for another recipe.
4. In a pot over medium heat, warm oil. Add onion, carrots, salt , soften 5–8 min. Stir in nutmeg, cayenne, a few pepper grinds.
5. Add roasted squash, garlic, broth, thyme; simmer 20 min.
6. Cool a bit, blend with lemon juice and maple syrup until smooth , work in batches if needed.
7. Season to taste. Serve with olive oil drizzle, thyme, pepitas, microgreens.

A Few of Betty’s Best Tricks

• Roast squash cut‑side down , keeps it moist and caramelizes edges for deeper flavor.
• Add spices before blending so you don’t end up with “spice clouds” in the blender!
• Sneak in texture on top , pepitas or microgreens add that satisfying crunch amidst creamy comfort.

Nutrition Snapshot (per ~1½‑cup serving)

• Calories: ~185 kcal
• Fat: 7 g
• Carbs: 33 g
• Fiber: 5 g
• Protein: 3 g
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Flavor Twist Ideas

• Add a swirl of coconut milk and a pinch of curry powder for exotic flair.
• Stir in crumbled feta or goat cheese at the end for tangy richness.
• Mix in roasted apple or pear cubes for a sweet‑savory contrast.

Smart Storage Tips

• Store in fridge up to 5 days or freeze up to 3 months in freezer-safe containers. Stephanie Kay Nutrition
• To reheat, thaw in fridge overnight then warm gently on stovetop, stirring in a splash of broth as needed.

Mishaps and Lessons

Once, I under‑salted thinking “it’s just squash” , big mistake! A quick pinch made those flavors pop. Another time, I over‑roasted and got smoky bits , taught me not to wander off while roasting. Every “oops” made this my trusted version.

Betty’s Pep Talk

Go ahead , give this soup a try! It’s forgiving, flavorful, and perfect for everyday nourishment. Tag me when you do; I live for seeing your cozy kitchen creations.

Acorn Squash Soup

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• Author: oussama
• Total Time: 60 minutes
• Yield: 4 servings 1x
• Diet: Vegetarian

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Description

This easy-to-make Acorn Squash Soup is packed with flavor, featuring roasted squash, garlic, thyme, and a touch of maple syrup for a comforting dish that’s perfect for chilly nights.

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Ingredients

Scale 1x2x3x

• 2 medium acorn squash (about 3 lb)
• 3 garlic cloves, unpeeled
• 2 Tbsp extra-virgin olive oil, plus extra for drizzling
• 1 large yellow onion, chopped
• 2 medium carrots, chopped
• 1 tsp sea salt, plus extra to taste
• ¼ tsp nutmeg
• ⅛ tsp cayenne pepper
• 4 cups vegetable broth
• 1 Tbsp fresh thyme leaves, plus more for garnish
• 2 Tbsp fresh lemon juice
• 1 tsp maple syrup
• Freshly ground black pepper
• Pepitas (optional garnish)
• Microgreens (optional garnish)

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Instructions

1. Preheat oven to 400°F. Line a baking sheet with parchment.
2. Halve squash, scoop seeds. Drizzle with oil, sprinkle salt and pepper, cut-side down on the pan. Wrap garlic in foil with oil and salt; add to the sheet. Roast for 35-45 minutes until tender.
3. Cool slightly, peel garlic, and scoop out 2½ cups squash flesh. Save extra for another recipe.
4. In a pot over medium heat, warm oil. Add onion, carrots, and salt; soften for 5-8 minutes. Stir in nutmeg, cayenne, and a few pepper grinds.
5. Add the roasted squash, garlic, broth, and thyme; simmer for 20 minutes.
6. Cool a bit, blend with lemon juice and maple syrup until smooth, working in batches if needed.
7. Season to taste. Serve with an olive oil drizzle, thyme, pepitas, and microgreens.

Notes

For best results, roast the squash cut-side down to keep it moist and caramelize the edges. Add spices before blending to avoid spice clouds in the blender.

• Prep Time: 10 minutes
• Cook Time: 50 minutes
• Category: Soup
• Method: Roasting, Blending
• Cuisine: American

Nutrition

• Serving Size: 1½ cups
• Calories: 185
• Sugar: 2g
• Sodium: 400mg
• Fat: 7g
• Saturated Fat: 1g
• Unsaturated Fat: 6g
• Trans Fat: 0g
• Carbohydrates: 33g
• Fiber: 5g
• Protein: 3g
• Cholesterol: 0mg