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Bowl of acorn squash soup garnished with roasted acorn seeds and parsley.
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5 from 1 vote

Roasted Acorn Squash Soup with Coconut Milk

Roasted Acorn Squash Soup made with coconut milk is a rich and creamy soup that is made in 3 simple steps; roast, simmer, and blend! This is an easy, nourishing recipe made with warm cozy flavors including roasted squash, sautéed apples, onions and carrots, fresh ginger, and thyme! Perfect for a chilly night, this soup is healthy comfort food at its best.
Prep Time15 minutes
Cook Time1 hour
Total Time1 hour 15 minutes
Course: soup + stew + chili
Cuisine: American
Diet: Gluten Free, Vegan
Servings: 6 servings (about 8 cups of soup total)
Calories: 170kcal
Author: Dani Spies

Ingredients

  • 2 acorn squash, (3 1/2 - 4 pounds)
  • 1 tablespoon olive oil, divided
  • 1/2 teaspoon sea salt
  • 1 yellow onion, diced
  • 1.25 cups carrots, diced
  • 1 large crisp apple (I like Honey Crisp), diced
  • 1/2 teaspoon dried thyme
  • 1/4 teaspoon ground ginger
  • 1/4 teaspoon black pepper
  • 4 cups low sodium vegetable stock
  • 1/2 cup canned coconut milk

Instructions

  • Place the oven rack to the center and preheat the oven to 400ºF (204ºC). Use a heavy knife to cut the squash in half lengthwise using a rocking motion to make the job a bit easier.
    Acorn squash cut in half.
  • Scoop out the seeds. You can discard them or save them to roast.
    Scooping seeds out of an acorn squash.
  • Brush the flesh side of the acorn squash with 1/2 teaspoon of olive oil each. Place the squash cut side down on a rimmed baking sheet lined with parchment paper.
    Brushing oil on an acorn squash.
  • Roast for 30-40 minutes or until tender. You should be able to easily pierce into the flesh with a knife. Once the squash is cool enough to handle. Scoop the tender flesh into a bowl, it should yield about 4 cups.
    Roasted acorn squash on a pan.
  • In a large pot or Dutch oven, heat the remainder of the olive oil over medium heat. Add the onions, along with a pinch of salt, and sauté until tender and translucent, about 5 minutes.
    Sautéing onions in a dutch oven.
  • Add the carrot, apples, thyme, ground ginger, and black pepper along with another pinch of sea salt. Sauté for 5-8 minutes.
    Sautéing carrots and apple with onions in a dutch oven.
  • Add 2 cups of vegetable stock and bring the soup to a boil, then reduce to a simmer. Partially cover the pot and cook until the carrots and apples are soft and tender, about 10 minutes. Turn off the heat.
    Adding vegetable stock to sautéed veggies.
  • Stir in the roasted acorn squash and 2 cups of vegetable stock to the soup.
    Stirring roasted squash into soup.
  • Working in batches, carefully transfer the cool soup to a high-speed blender, and blend until creamy. If you would like the soup to be thinner, add filtered water as needed.
    Soup in a blender.
  • Transfer the soup back to the pot and stir in the coconut milk. Taste and adjust seasonings as needed. Reheat over low heat when ready to eat.
    Stirring coconut milk into acorn squash soup.
  • Serve topped with any of the following; an extra drizzle of coconut milk, fresh black pepper, roasted acorn squash seeds, and/or fresh chopped parsley.
    Soup garnished with acorn squash seeds, parsley and a drizzle of coconut milk.

Notes

  • Fridge: Store leftovers in an airtight container in the refrigerator for 4 to 5 days.
  • Freezer: Freeze in a gallon ziplock bag or other freezer-safe container for up to 3 months. When ready to use, thaw in the refrigerator overnight or slowly in a pot on the stove.
  • Reheat: Rewarm chilled soup on the stovetop over low heat or in the microwave, in 30 second intervals until warm.

Nutrition

Serving: 1.33cups | Calories: 170kcal | Carbohydrates: 28g | Protein: 2g | Fat: 7g | Saturated Fat: 5g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 2g | Sodium: 654mg | Potassium: 705mg | Fiber: 5g | Sugar: 8g | Vitamin A: 5340IU | Vitamin C: 21mg | Calcium: 68mg | Iron: 2mg