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bowl of acorn squash soup
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Healthy Acorn Squash Soup

Acorn squash and sweet potato combine for a simple soup flavored with onion, garlic and earthy spices.
Prep Time10 minutes
Cook Time30 minutes
Total Time40 minutes
Course: Lunch, Main Course
Cuisine: American
Keyword: Easy, Savory
Servings: 6
Calories: 149kcal
Author: Janna/Fit As A Fiddle Life

Equipment

  • Stock Pot
  • Immersion blender

Ingredients

  • 6 cups acorn squash large squash, cubed
  • 1 1/2 cups sweet potato large, cubed
  • 4 cups broth chicken or vegetable
  • 1/2 cup onion finely chopped
  • 1 tbsp garlic minced
  • 2 tbsp olive oil extra virgin
  • 1 tsp coriander
  • 1/2 tsp cinnamon
  • 1/4 tsp cumin
  • 1 tbsp Greek Yogurt low-fat
  • 2 tsp pumpkin seeds optional

Instructions

Acorn Squash and Sweet Potato Preparation

  • If not preparing with Pre-cut Squash. Pierce skin of acorn squash with a sharp fork or knife. Place in microwave and heat on high for 2-3 minutes. Turn squash and continue to heat for an additional 2-3 minutes.
  • Remove squash from microwave with an oven mit and set aside to cool.
  • Pierce skin of sweet potato with a fork, Place in microwave and heat on high for 2-3 minutes. Rotate sweet potato and continue to heat for an additional 1 1/2 minutes.
  • Remove sweet potato with an oven mitt and set aside to cool.
  • Cut acorn squash in half. Clean inside seeds with a sharp spoon. Cut squash into sections and peel off the tough outer skin.
  • Chop sections into 1 inch cubes.
  • Peel skin from sweet potato. Cut into one inch cubes.

Soup

  • Heat oil in stockpot over medium heat. Add onion, and garlic to stockpot and cook over medium low heat for 2-3 minutes.
  • Add squash cubes and sweet potato cubes to stock pot. Cook for 2-3 minutes.
  • Add broth and spices, Heat to a boil and then simmer over medium low heat for 20-25 minutes until squash and sweet potato are tender. Remove from heat.
  • Use immersion blender to process vegetables until soup is a smooth consistency.
    Use caution with this step as soup will be hot. Keep head of blender well under surface of soup and pulse. Move blender around pan until all the vegetables are blended and the soup has a smooth consistency.
  • Serve with a drizzle of low fat Greek Yogurt and sprinkle of pumpkin seeds

Notes

If you don't have an immersion blender:
  1. Let the cooked vegetable cool. This is important because blending heated food will cause expansion and your tabletop blender may overflow. Avoid a mess with an extra step.
  2. Add half of the cooked vegetables to a tabletop blender. Blend until smooth.
  3. Transfer blended soup to a large bowl.
  4. Add the remainder of the cooked vegetables to the blender and blend until smooth. 
  5. Return both portions of blended soup to stockpot and heat through.

Nutrition

Calories: 149kcal | Carbohydrates: 25g | Protein: 2g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Cholesterol: 1mg | Sodium: 651mg | Potassium: 638mg | Fiber: 4g | Sugar: 3g | Vitamin A: 5568IU | Vitamin C: 18mg | Calcium: 67mg | Iron: 1mg