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Acorn Squash Soup

Filled with fresh veggies and herbs, this acorn squash soup recipe is creamy, comforting, and SO flavorful. We love it on cold fall nights! Vegan and gluten-free.


  • 2 medium acorn squash, about 3 pounds
  • 3 garlic cloves, unpeeled
  • 2 tablespoons extra-virgin olive oil, plus more for drizzling
  • 1 large yellow onion, chopped
  • 2 medium carrots, chopped
  • 1 teaspoon sea salt, plus more for sprinkling
  • ¼ teaspoon nutmeg
  • ⅛ teaspoon cayenne pepper
  • 4 cups vegetable broth
  • 1 tablespoon fresh thyme leaves, plus more for garnish
  • 2 tablespoons fresh lemon juice
  • 1 teaspoon maple syrup
  • Freshly ground black pepper
  • Pepitas, for garnish, optional
  • Microgreens, for garnish, optional
  1. Preheat the oven to 400°F and line a baking sheet with parchment paper.
  2. Slice the squash in half lengthwise and scoop out the seeds. Drizzle the squash halves with olive oil and sprinkle with salt and pepper. Place cut side down on the baking sheet. Wrap the garlic cloves in a piece of foil with a drizzle of oil and a pinch of salt and place on the baking sheet. Roast for 35 to 45 minutes, or until the squash is tender when pierced with a fork. Remove from the oven and set aside to cool.
  3. When cool enough to handle, peel the garlic cloves and discard the papers. Scoop the soft squash flesh out of the skin and measure 2½ cups. Discard the squash skins and save the remaining flesh for another use.
  4. Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion, carrots, and salt and cook, stirring occasionally, for 5 to 8 minutes, or until softened. Stir in the nutmeg, cayenne, and several grinds of pepper, then add the 2½ cups roasted squash, the garlic, broth, and thyme leaves. Simmer, stirring occasionally, for 20 minutes.
  5. Allow the soup to cool slightly, then transfer to a blender with the lemon juice and maple syrup and blend until smooth. Work in batches if necessary. Season to taste.
  6. Portion into bowls and serve with a drizzle of olive oil, fresh thyme leaves, pepitas, and microgreens for garnish.