Creamy Roasted Acorn Squash Soup (Vegan & Dairy Free)
This recipe for a healthy roasted acorn squash soup made creamy with cashews—a great holiday side or vegetarian main dish—is dairy-free and vegan and absolutely delicious.
Roasted pumpkin soup
There’s no cream in this creamy Roasted Acorn Squash Soup. Instead, I mash the roasted butternut squash with cashews to make this dairy-free soup. Pureeing soup with beans, potatoes or nuts is one of my favorite ways to make soups creamy without dairy. Some other soup recipes that use the same method include turmeric roasted sweet potato and macadamia soup, black bean soup, and creamy sausage and potato soup.
Although acorn squash is low in calories, it is packed with nutrients. It is high in fiber, vitamin C and an excellent source of B vitamins, as well as magnesium and potassium. This acorn squash soup is high in fiber, gluten free. Using vegetable stock and olive oil instead of butter and cashews to make it creamy makes this soup vegan and dairy-free.
- Red onions: Peel and quarter two onions.
- Acorn Squash: Cut the acorn squash into wedges.
- Olive oil and salt: Toss the onions and acorn squash with olive oil and salt.
- Broth: Use six cups of vegetable stock.
- Ginger: Finely chop fresh ginger.
- Turmeric for a warm, earthy taste and a beautiful golden color
- Cayenne Pepper: Start with a pinch but add more for spicy.
- Cashew nuts: Pureed cashews make the soup creamy, and I like to garnish my bowl with chopped cashews.
- Coriander: Garnish with cilantro or other fresh herbs.
How to make acorn squash soup
- Preparation: Preheat the oven to 375°F and line a large baking sheet with a silicone liner or parchment paper. Pour the stock into a large saucepan, cover and bring the liquid to a gentle boil.
- Vegetables: Toss the onions and acorn squash with olive oil and salt and spread on the baking sheet. Bake for about 40 minutes until the vegetables are tender. Peel the pumpkin and add the pumpkin flesh and onions to the pan with the ginger, turmeric and cayenne pepper.
- Simmer: Bring the mixture to a boil. Then simmer over medium heat, partially covered, for about 10 minutes.
- Cashew nuts: Place the cashews in a small bowl and top with 3/4 cups of the hot stock. Let the mixture sit for 10 minutes to soften the nuts.
- To blend: After the soup has finished simmering, remove it from the heat and stir in the cashews. Pour the soup in batches into a high-speed blender or immersion blender and puree for a few minutes until smooth and creamy. For conventional blenders, remove the small lid cap and cover the opening with a tea towel to allow steam to escape while blending.
- Serve: Return the soup to the pan and season to taste. Ladle the soup into bowls and garnish with coriander and chopped cashews, if desired. You can also drizzle some cashew cream on top.
How to freeze acorn squash soup
Leftover soup will keep for up to four days in the refrigerator, but it also freezes well if you want to save it for later. Once cool, store in two-cup containers for easy portioning and freeze for up to three months. To thaw, place a container in the refrigerator overnight and heat on the stove or in the microwave.
Frequently Asked Questions
Do you remove the skin from acorn squash?
The skin of the acorn squash is safe to eat, but I like to remove it for soup. It results in creamier soup once blended. It’s easier to peel acorn squash once it’s cooked and tender, so I peel it after roasting it.
How do you cut acorn squash for soup?
I cut acorn squash into large wedges for soup. See the photos to know how big. The pieces soften as they toast and are easy to mash.
Can I replace acorn squash with butternut squash in soup?
Yes! If you don’t have acorn squash, make it with butternut to make butternut squash soup. You don’t even have to peel it! You can also make this with pumpkin.
More Acorn Squash Recipes You’ll Love:
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Yield: 6 portions
Serving Size: 1 1/2 cups
- Preheat the oven to 375°F. Line a large baking sheet with a silicone liner or parchment paper.
Place the stock in a large saucepan and bring to a gentle boil, covered.
Toss the onions and acorn squash with oil and salt and spread on the prepared baking sheet. Roast for about 40 minutes, until the vegetables are tender but not burnt.
Meanwhile, place the cashews in a small bowl and pour 3/4 of the hot stock over them.
Let the mixture sit for 10 minutes to soften the nuts.
When the vegetables are cooked, peel the pumpkin and add the vegetables to the pan and add the ginger, turmeric and cayenne pepper.
Bring the mixture to a boil, reduce the heat and simmer, partially covered, for about 10 minutes to infuse the flavors.
Remove the soup from the heat and stir in the cashews.
Pour the soup into your blender in batches and puree on high for 1 to 2 minutes until smooth and creamy. (For conventional blenders, remove the small cap in the center of the lid and cover the opening with a tea towel to allow steam to escape while blending.)
Return the soup to the pan, season to taste and eat hot.
Before serving, ladle the soup into bowls, sprinkle with coriander and chopped cashews, if desired.
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Portion: 1 1/2 cups, Calories: 180 kcal, Carbohydrates: 33.5 G, Egg white: 4.5 G, Fat: 5 G, Saturated fat: 1 G, Sodium: 230 mg, Fiber: 5 G, Sugar: 7 G