Creamy Fall Soup in Acorn Squash Bowls
10-ingredient creamy fall soup with carrots and butternut squash in roasted acorn squash bowls. The ultimate healthy comfort food for fall and winter.
Servings 4 (squash halves with soup)
Ingredients
SQUASH
- 2 medium acorn squash* (halved // optional for use as bowls)
- 1 Tbsp melted coconut oil (or avocado or grape seed oil)
- 1 Tbsp maple syrup or coconut sugar (plus more to taste)
SOUP
- 1 1/2 Tbsp coconut oil (or avocado or grape seed oil)
- 1/2 medium white or yellow onion (diced)
- 3 cloves garlic (minced)
- 4 cups cubed sweet potato, carrots, or butternut squash (or a mixture of all three)
- 1 quart vegetable broth (DIY or store-bought)
- 1 tsp fresh or dried sage, fresh or dried thyme, or 2 bay leaves (amount as original recipe is written)
- 1 cup red lentils (optional // for protein / fiber)
- Sea salt and black pepper (to taste)
- 1-2 Tbsp maple syrup or coconut sugar (optional // depending on sweetness of your carrots/potato/squash)
FOR SERVING optional
- Sautéed kale* or Kale Chips
- Diced red onion
- Baked chickpeas
- Fresh parsley
- Pomegranate arils
- Vegan Gluten Free Cornbread
Instructions
- Preheat oven to 400 degrees F (204 C) and use a sharp knife to carefully halve acorn squash lengthwise. Do so by inserting the tip of the knife in between two ridges and pressing all the way through, then pushing/rocking the knife to slice through one half. Repeat on the other side.
- Scoop out seeds with a spoon or ice cream scoop and discard (or save for making roasted squash seeds). Drizzle acorn squash with oil and maple syrup - rub with hands to distribute. Place squash on a rimmed baking sheet or 9x13 inch baking dish and cover with foil. Bake for 30 minutes covered, then remove foil and bake for 30-40 minutes more, or until squash is fork tender and golden brown on the edges (baking time will vary based on size). Set aside.
- In the meantime, start soup. Heat a large pot over medium heat. Once hot, add oil, onion, and garlic. Sauté for 4 minutes or until onion is softened, then add sweet potato, squash and/or carrots (I used butternut squash and carrots).
- Season with a pinch of salt and black pepper and stir. Sauté for 4-5 minutes until vegetables appear slightly softened.
- Add vegetable broth and herb of choice (I used sage and bay leaf) and bring mixture to a low boil over medium-high heat. If adding lentils, add at this time.
- Reduce heat to low and simmer uncovered for 20-30 minutes, or until lentils and vegetables are tender. Then use an immersion blender or transfer to the blender and blend until creamy and smooth. Return to pot if blended in blender.
- Taste and adjust seasonings as needed, adding salt and pepper for flavor balance, herbs for earthiness, or a little maple syrup or coconut sugar for sweetness (I didn't find it needed it).
- Once acorn squash are baked, divide soup between the squash and garnish with topping(s) of choice - I went for sautéed kale* and red onion, but baked chickpeas, pomegranate, or cornbread (+ cornbread croutons) would work well here.
Notes
*If you’d rather, you can just skip the acorn squash and use soup bowls, but it’s a festive and delicious touch!
*To sauté kale, simply heat a skillet over medium heat. Once hot, add oil of choice (coconut and sesame work well here) and kale. Sprinkle with a bit of salt and pepper and sauté, stirring frequently, until just soft and slightly wilted. Serve over soup.
*Acorn squash method from Pioneer Woman.
*Nutrition information is a rough estimate for one, 1 1/2 cup serving of soup in 1/2 an acorn squash bowl without added maple syrup, lentils, or any garnishes.
*To sauté kale, simply heat a skillet over medium heat. Once hot, add oil of choice (coconut and sesame work well here) and kale. Sprinkle with a bit of salt and pepper and sauté, stirring frequently, until just soft and slightly wilted. Serve over soup.
*Acorn squash method from Pioneer Woman.
*Nutrition information is a rough estimate for one, 1 1/2 cup serving of soup in 1/2 an acorn squash bowl without added maple syrup, lentils, or any garnishes.
Nutrition (1 of 4 servings)
Serving: 1 squash halves with soup Calories: 285 Carbohydrates: 51.7 g Protein: 4.3 g Fat: 9.1 g Saturated Fat: 7.2 g Trans Fat: 0 g Cholesterol: 0 mg Sodium: 480 mg Potassium: 1253 mg Fiber: 11.3 g Sugar: 15.5 g Vitamin A: 21850 IU Vitamin C: 52.8 mg Calcium: 150 mg Iron: 2.3 mg