This delicious acorn squash soup is a heartwarming treat that will surely become a staple on your menu during winter months. Brimming with the goodness of acorn squash and a medley of other nutritious ingredients, it's a bowlful of comfort that's not just delicious but also gluten-free, vegan, and dairy-free!
The magic of this recipe lies in its simplicity and the rich, creamy texture achieved without the use of any dairy products. This soup is a testament to the fact that healthy can indeed be tasty, and you don't have to compromise on flavor to enjoy a wholesome meal.
The star of this recipe is, of course, the acorn squash, roasted to perfection to bring out its natural sweetness. The addition of carrots, onions, and apple lends a delightful complexity to the flavor profile, while the ginger and turmeric not only add warmth and depth but also pack a powerful nutritional punch.
What sets this soup apart from other gluten-free recipes is the use of coconut milk. This not only makes the soup dairy-free but also gives it a lusciously creamy texture and a subtle hint of tropical flavor that's absolutely irresistible.
The final result is a soup that's rich, creamy, and bursting with flavor, yet light enough to be enjoyed as a starter or a main course. You can serve it with a sprinkle of pepitas, scallions, and parsley for added crunch and freshness.
This acorn squash soup is not just about taste, it's about nourishing your body with wholesome, nutrient-dense foods. It's about embracing the bounty of the season and turning it into a dish that's comforting, satisfying, and incredibly good for you.
So why wait? Make this acorn squash soup this winter for a delicious soup that's about to become your new favorite!
Why You'll Love This Acorn Squash Soup
- Gluten-Free: This acorn squash soup with turmeric is not only delicious, but it is also completely gluten-free. Perfect for those with dietary restrictions or anyone looking for a healthier alternative and craving some gluten-free creamy soups.
- Simple Ingredients: With just a handful of fresh, wholesome ingredients like acorn squash, carrots, apple, and spices, this soup is a breeze to make. Plus, it is a great way to sneak in some veggies!
- Quick and Easy: This recipe is as simple as roasting the squash and sautéing the veggies. Then, everything goes into a blender for a quick puree. In just one hour, you've got a creamy, flavorful soup that's ready to serve.
- Vegan and Dairy-Free: Made with coconut milk instead of dairy, this soup is creamy and satisfying, yet entirely plant-based. It is a great choice for vegans, those with dairy intolerance, or anyone looking to cut down on animal products.
- Family-Friendly: This acorn squash soup is a hit with kids and adults alike. Its sweet, creamy texture and vibrant color make it a fun and nutritious option for family meals.
- Holiday-Ready: The warm, comforting flavors of this soup make it a perfect starter for your holiday meals. Plus, its beautiful golden color adds a festive touch to your table.
- Variety of Dietary Needs: Whether you're following a Paleo, Whole30, or vegan diet, this soup fits the bill. It is also a great option for those looking to incorporate more plant-based meals into their routine.
Ingredients
The beauty of this acorn squash soup is its simplicity and accessibility. The ingredients are easy to source, probably already in your kitchen, or can be found in your local grocery store!
- Acorn Squash: Acorn squash is the star of this soup, giving it a sweet and slightly nutty flavor. Its creamy texture when cooked makes it perfect for soup. Plus, it is packed with vitamins, minerals, and fiber.
- Olive Oil: Olive oil is used to sauté the vegetables, enhancing their flavor. It is a healthy fat that adds depth to the soup.
- Carrots: Shredded or diced carrots add a subtle sweetness and beautiful color to the soup. They're also loaded with beta-carotene, which is great for your eyes.
- Onion: A small chopped onion provides a savory depth to the soup. Onions are also known for their health benefits, including their high vitamin C content.
- Apple: Half a large apple adds a hint of sweetness to balance the savory elements of the soup. It also contributes to the overall creaminess.
- Ginger: A teaspoon of ground ginger gives the soup a warm, spicy kick. Ginger is also known for its anti-inflammatory properties.
- Turmeric: This warm spice adds a beautiful golden color to the soup and a subtle earthy flavor. It is also packed with health benefits, including anti-inflammatory and antioxidant properties.
- Coconut Milk: Unsweetened coconut milk gives this soup a creamy consistency without any dairy. It is a great source of healthy fats and gives the soup a slightly tropical flavor that the whole family will enjoy!
- Water: Water is used to adjust the soup's consistency. You can add more or less depending on how thick you want your soup.
- Salt: Salt enhances the flavors of the other ingredients. It is essential in bringing out the sweetness of the squash and apple.
- Pepper: A pinch of black pepper adds a slight heat to the soup, balancing out the sweet and savory flavors.
How to Make Acorn Squash Soup
Here's how to make a warm and comforting acorn squash soup! For a more detailed recipe and nutritional information, refer to the recipe card at the end of this post.
Step 1.
Prepare and roast the squash: Begin by cutting the acorn squash in half and scraping out the seeds. Place the halves in a baking pan with the cut side facing down. Roast in a preheated oven at approximately at a temperature of about 400ºF for about half an hour to forty minutes. The squash is ready when the flesh is soft.
Step 2.
Sauté the Veggies: In a dutch oven, heat olive oil over medium-high heat. Toss in the chopped carrots and onions and sauté for about four minutes.
Step 3.
Add remaining ingredients: Following that, add the soft squash flesh, chopped apple, ginger, turmeric, coconut milk, water, salt, and pepper to the dutch oven.
Step 4.
Simmer and stir: Stir the mixture well and bring it to a boil. Once boiling, reduce the heat and let it simmer, covered, for about ten minutes.
Step 5.
Blend soup: Using an immersion blender or a vitamix, carefully puree the soup. Be cautious in this step to avoid any burns!
Step 6.
Serve and enjoy: Finally, serve your delicious acorn squash soup garnished with pepitas, scallions, and parsley. Enjoy this healthy and gluten-free delight with your loved ones!
Variations
- Spicy Acorn Squash Soup: If you're a fan of heat, try adding a teaspoon of crushed red pepper flakes to the soup. This will give the soup an exciting spicy kick that pairs well with the sweetness of the acorn squash and apple.
- Acorn Squash Soup with Chicken: For a protein boost, add some shredded chicken to the soup. You can either cook the chicken separately and add it at the end, or simmer it with the rest of the ingredients for a deeper flavor.
- Roasted Garlic Acorn Squash Soup: If you love the flavor of roasted garlic, try adding a bulb of roasted garlic to the soup. The sweet, caramelized flavor of the garlic adds a whole new depth to the soup.
- Acorn Squash and Sweet Potato Soup: Swap out the apple for a sweet potato for a different twist on this soup. The sweet potato will give the soup a thicker consistency and an extra dose of vitamins.
- Curried Acorn Squash Soup: Add a tablespoon of curry powder to the soup for a warm, spicy flavor. The curry powder compliments the ginger and turmeric in the soup, giving it an exotic twist.
- If you love butternut squash, try this Butternut Squash and Carrot Soup.
Helpful Tips
This acorn squash soup with turmeric is a delicious blend of flavors that will warm your heart and soul. But a few expert tips may be helpful as you make this recipe.
- Properly prepare the acorn squash: Cutting the squash in half and scraping out the seeds is the first step. Roasting it cut side down allows the flesh to become soft and easy to blend into your soup.
- Blend for a smooth texture: Pureeing the soup with an immersion blender or a vitamix will give you a smooth and creamy texture. Be careful not to burn yourself while blending hot soup!
- Choose the right coconut milk: Opt for an unsweetened coconut milk to keep this soup dairy-free and to control the sweetness of your soup.
- Season to taste: Don't forget to season your soup with salt and pepper. This will enhance all the other flavors in your soup.
- Add a garnish: Serving your soup with pepitas, scallions, and fresh herbs like parsley not only adds a pop of color but also adds an extra layer of flavor and texture.
Dietary Adaptations
This acorn squash soup recipe is perfect for anyone following a special diet as it is already gluten-free, vegan, dairy-free, paleo, and Whole 30 compatible. The ingredients are all natural, plant-based, and free from any gluten or dairy products. So there is no need to change anything in the given recipe if you follow any of these diets.
Storage Instructions
To Refrigerate: After enjoying your acorn squash soup, any leftover soup can be stored in an airtight container and refrigerated. They should remain fresh and delicious for up to three to four days.
To Freeze: Unfortunately, due to the coconut milk in this recipe, freezing is not recommended as it can cause the leftover acorn squash soup to separate and lose its creamy texture.
To Reheat: If you've refrigerated your soup, simply reheat it in a microwave-safe dish in thirty-second increments, or warm it slowly in a pot over medium heat on the stovetop. Stir occasionally to guarantee even heating and to maintain that creamy, delicious consistency we love about this gluten-free, dairy-free, and vegan friendly soup.
Frequently Asked Questions
What makes this acorn squash soup healthy?
Can I use a different type of squash for this recipe?
What if I don't have an immersion blender or Vitamix?
Can I adjust the spices in this recipe?
Do I need to peel the acorn squash before roasting?
Serving Suggestions
Our acorn squash soup is a delicious blend of flavors that can be enjoyed in countless ways. Here are some of our favorite serving suggestions to compliment this warm, comforting soup.
- Salads: This hearty soup pairs well with a variety of salads. Try serving it alongside a strawberry and pecan spinach salad, a detox quinoa salad, a southwest salad, or a refreshing cucumber and tomato salad.
- Mains: Our acorn squash soup makes a delicious appetizer for main courses like sheet pan lemon garlic salmon and grilled lemon thyme chicken.
- Sides: Lighten up your meal by serving this soup with gluten-free garlic bread or roasted sweet potatoes. It is a combination that's sure to please!
- Appetizer: Serve this acorn squash soup as an appetizer to your meal. It is the perfect way to start a dinner party or a family gathering.
Recipe Card
Acorn Squash Soup with Turmeric
Ingredients
- 1 acorn squash
- 1 tablespoon olive oil
- 1 cup shredded or diced carrot
- 1 small onion chopped
- ½ apple diced
- 1 teaspoon ginger
- 1 teaspoon turmeric
- 1 14 oz can unsweetened coconut milk
- 1 ½ cups water
- ½ teaspoon salt
- ¼ teaspoon pepper
Instructions
- Cut the squash in half and scrape out the seeds. Roast cut side down in a baking pan for about 30-40 minutes at 400ºF. You want the flesh to be soft.
- In a dutch oven, heat the olive oil over medium-high heat.
- Add carrots and onions and saute 4 minutes.
- Add squash flesh, apple, ginger, turmeric, coconut milk, water and salt, and pepper.
- Stir and bring to a boil. Reduce heat and simmer, covered for about 10 minutes.
- Puree soup with an immersion blender or put in your Vitamix. Be careful not to burn yourself!
- Serve with pepitas, scallions, and parsley.
Nutrition
Nutrition Disclaimer
All nutritional information provided is an estimate. For specific dietary needs or concerns, we recommend consulting a nutrition calculator or a qualified expert.
Adapted from Better Homes and Gardens.
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Karen Kelly
Karen Kelly is a nationally syndicated food and travel writer, founder of Seasonal Cravings, and co-founder of The Roam Report. She develops approachable seasonal recipes and covers travel and lifestyle trends. Her work has appeared in numerous media outlets, including Yahoo, Taste of Home, Apple News, NBC, FOX, and other national and regional publications.
Michelle | The Secret Ingredient Is says
Oh no! Hope everyone feels better soon - this soup sounds like it would do the trick for me, looks absolutely delicious! I love acorn squash, so this is perfect!
Karen Kelly says
Thanks for the well wishes Michelle!
Dannii says
I am so craving a big bowl of warming soup right now. I have never used turmeric in soup before - but I love the colour of this.
Karen Kelly says
Dannii, I think you'll love it.
Jennifer Conlan says
I hope everyone gets better soon!! Can't wait to make this soup! Sounds delicious
Karen Kelly says
Thanks Jennifer! I hope you love it. xo
Mary Ann @ thebeachhousekitchen says
OMG Karen! The flu just hit our house this weekend too! It got my son Casey who is still home before his study abroad! I've been playing nursemaid...emphasize the MAID part for days! (Boys are the worst when they're sick!) I hope I don't get it! I'll need to get this soup on the menu ASAP to keep myself healthy!
Karen Kelly says
Oh no Mary Ann, I'm so sorry. I hope Casey feels better soon especially if he's going out of the country!
Raia T. says
Mm! Love squash soup. Thanks for the reminder that I need to make it again soon!
Karen Kelly says
You are welcome Raia!
Platter Talk says
Wow, this looks good. I like the addition of turmeric and coconut milk.
Karen Kelly says
Thanks!
annie@ciaochowbambina says
Oh no! I hope everyone gets better STAT! (See what I did there? 😉 ) I'm thinking, if this soup doesn't do the trick, nothing will! Except for maybe the Saltines and ginger ale! Good call, Mama!
Karen Kelly says
Thanks Annie! Wash your hands girl!
swayam says
My baby's been down with the flu too. Ugh.hate it. Hope everyone gets better soon. This soup looks like just the thing! Beautiful color 🙂
Karen Kelly says
Oh no, I hope your baby feels better soon. Tis the season I guess.
Anjali Lalani says
This soup looks sooo nice and creamy! I love acorn squash and turmeric!
Karen Kelly says
Me too, Anjali!
Cheyanne @ No Spoon Necessary says
Oh no! I'm so sorry to hear you guys got the flu! I am sending you guys ALL the feel better vibes! I'm thinking you should stay in your jammies and just eat this soup on repeat! It looks AMAZING, girl! LOVE the acorn squash and tumeric combo! Plus those pumpkin seeds on top are just perfection! Cheers and feel better soon!
Karen Kelly says
Thanks for the good vibes Chey!
Cindy says
This looks wonderful. I don't know much about Tumeric, but I trust your opinion that all these flavors come together perfectly. Sorry you got sick. I did too, and whew I forgot how miserable it can be. Thanks for sharing.
Karen Kelly says
Thanks Cindy!
annie says
oh no! I'm sorry that everyone at Casa de Karen is sick! I hope it's the last time the flu hits you this season.
"You are probably reading the ingredients saying there is no way this can be good" ....I thought the opposite! All these flavors sound amazing together.
Karen Kelly says
Thanks Annie!
Karen Kelly says
They were so good Annie!
Muna Kenny says
I hope everyone is feeling much better by now. Soup can do magic and your recipe sounds delicious.
Karen Kelly says
They are! Thanks Muna.
Donna says
Hi - saw your recipe on the Rainbow Delicious meal plan this week and wondered if roasting the acorn squash is for flavour as much as to soften the flesh? If it's primarily to soften the flesh I was thinking about maybe cooking the squash in the Instant Pot to cut some time, but if it brings a lot more depth to the flavour then I wouldn't want to skip that. I haven't cooked much with acorn squash before, but this recipe makes me want to give it a try! Thanks for any input.
Karen Kelly says
Hi, Donna, roasting it does add some toasty flavor but it will still be good if you cook it in the Instant Pot. Do what is easiest! Thanks!
Lisa says
Could the whole recipe be made be made in the instant pot?
Mel says
I found your recipe on pinterest and cant wait to try but I was wondering if I could use cream or milk instead of coconut milk? Or even almond milk? We have a couple of kids that can't have coconut:/
Karen Kelly says
Yes, Mel, I think any of those would sub in just fine! Good luck.
Lesley says
Made this tonight it turned out amazing!! Even my little picky eaters ate seconds. Thank you for sharing a nutritious meal!! We really enjoyed it.
Karen Kelly says
Lesley, thanks so much for letting me know. Glad your family enjoyed it!
Jackie says
this looks so delicious - can't wait to try! do you know how this would be best prepared without a dutch oven? i have a heavy cast iron stovetop pan, or a crockpot, but i'm not sure which would be the best substitute and what changes i'd have to make.
Karen Kelly says
Hi Jackie, Any big pot will do. Not sure how it would work out in the crockpot so I would probably avoid that. Hope you like it!
Robyn says
I made this in my InstantPot and it turned out perfectly. I roasted the acorn squash seeds and used instead of the pepitas. Delicious and very easy! I will definitely be making this again.
Karen Kelly says
Thanks so much for letting me know. Great idea to roast the seeds!
Kieran says
Great and simple soup to make! Made it multiple times. I wonder if you have a recommendation as to how long to let cool the squash. My timing is always off and I find it hard to scoop the squash when it's piping hot into the pot!
Abigail says
FIVE STARS! I usually hate squash of any variety, but this really blew my socks off! It's really easy to make, and I have made it more than once. This last time, I added a butternut squash, and some bay leaves, and it was fantastic, and thick. It goes a long way, and being in a family of nine, it can last about two days, if we're lucky enough to have some leftovers. Thank you sooooooo much! it's easy to make, and cheap, the most expensive thing is probably the coconut cream, and that is really not much.
Karen Kelly says
Thanks so much for your lovely review! So glad you all liked it!
Adrienne says
Wow wow wow. I am a soup fiend. As in, I think soup should be its own food group (haha). This is definitely in the top 3 best soups I’ve ever made. I was skeptical about the apple, but it adds a perfect hint of sweetness. Also love that I can’t taste heavy amounts of turmeric (even though I love turmeric)! I have never ever comment on these things, but I just HAD to. Thank you thank you!
Adrienne says
Ahhh! I forgot to rate it! 5 stars, obviously 🙂
Karen Kelly says
Thanks so much for letting me know how much you liked it. I'm glad it's a keeper!
Denise says
I would love to have try this recipe. I am wondering if I could use lite coconut milk rather than full fat?
Karen Kelly says
Hi Denise, I think that would work fine, although I've never tried it. Please let me know how it goes.
Laura says
Is the ginger dried or fresh?
Karen Kelly says
Dried. Hope you like it.
Monika says
Cut side UP or DOWN for the roasting?
Karen Kelly says
Cut side down, sorry about that!
Amy Liu Dong says
I love this soup for my dinner. It is so easy and delicious and I can't wait to make this again for my family! Thank you!
Jamie says
This is the perfect recipe to make for Thanksgiving!
I made this and everyone loves it!