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A bowl of creamy orange Acorn Squash Soup topped with pumpkin seeds and a swirl of coconut milk, set on a wooden table with herbs, a beige napkin, and a small dish of pumpkin seeds nearby.
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Acorn Squash Soup

Acorn Squash Soup with roasted squash and sweet potatoes, apple, sage, and thyme, blended smooth and finished with coconut milk for a creamy, dairy-free bowl. Vegan, gluten-free, and freezer-friendly.
Prep Time20 minutes
Cook Time1 hour 5 minutes
Total Time1 hour 25 minutes
Course: Soup
Cuisine: American
Servings: 8
Author: Reed Dunn

Ingredients

  • 2 medium acorn squash
  • 2 medium sweet potatoes peeled and cut into 2-inch chunks
  • 3 tablespoons olive oil divided
  • 2 teaspoons kosher salt divided
  • 1 teaspoon black pepper divided
  • 1 medium yellow onion chopped
  • 2 medium carrots peeled and chopped, about 1½ cups
  • 3 cloves garlic minced
  • 1 Gala or Fuji apple peeled and chopped
  • 4 cups vegetable stock
  • 1½ teaspoons dried rubbed sage
  • 2 teaspoons dried thyme
  • 1 cup full-fat coconut milk

Instructions

  • Preheat the oven to 400 degrees F. Line 2 baking sheets with parchment paper.
  • Slice the acorn squash in half horizontally and scoop out the seeds and pulp. Drizzle the cut sides with 1 tablespoon olive oil and season with salt and pepper. Place cut-side down on one baking sheet.
  • Spread the sweet potatoes on the second baking sheet. Toss with 1 tablespoon olive oil and season with salt and pepper.
  • Roast the squash for 40 to 45 minutes, until fork-tender. Roast the sweet potatoes on a separate rack for about 30 minutes, stirring halfway through.
  • While the vegetables roast, heat the remaining 1 tablespoon olive oil in a Dutch oven or large pot over medium-high heat. Add the onion and carrots and cook for 5 to 7 minutes, until the onion starts to soften.
  • Add the garlic and apple and cook for 1 to 2 minutes more, until fragrant.
  • Add the roasted sweet potatoes and all 4 cups of vegetable stock. Bring to a simmer, then reduce the heat to medium.
  • Stir in the sage and thyme. Simmer for 10 minutes.
  • Scoop the roasted acorn squash out of its skin and add it to the pot. Simmer for 5 minutes more.
  • Remove the pot from the heat and blend with an immersion blender until smooth.
  • Stir in the coconut milk, and reheat gently, as needed. Taste and adjust the salt and pepper before serving.

Notes

  • For added creaminess: Coconut milk is recommended. Unsweetened almond milk makes a lighter soup, and heavy cream makes a richer one but means the soup is no longer Whole30 compatible.
  • Blending options: If you don't have an immersion blender, let the soup cool slightly and transfer to a blender. You may need to work in batches. Cover the opening with a towel while blending, then return to the pot to stir in the coconut milk.
  • Natural sweetness: Use orange sweet potatoes. White sweet potatoes are starchier and less sweet, and they won't balance the acorn squash the same way. Any red apple will work, but I recommend Fuji or Gala.
  • Storage: Refrigerate in an airtight container for up to 4 days. To freeze, let the soup cool completely, then freeze for up to 3 months, leaving room at the top of the container for expansion. If you use heavy cream, note that it might separate when frozen. You can freeze before adding the cream, if you make this substitution, then stir it in after reheating.