Acorn squash soup with warm spices

Prep 25 min
Total 1 hour
Plus Serves: 6

Move over, pumpkin; acorn squash is the star of our new favourite soup! Roast ’em to create spectacular serving dishes and don’t forget to toast the seeds for a crunchy garnish.



1 kg
acorn squash
2 tbsp
1/2 tsp
salt, divided
medium onion, chopped
garlic cloves, minced
1/2 tsp
1/2 tsp
1/4 tsp
1 cup
1/4 cup
35% cream
1 tbsp
1/2 cup
pepitas, optional
sour cream, optional


  • PREHEAT oven to 350F. Peel squash. Cut in half and set seeds aside. Cut squash into 1-in. cubes. Squash should measure about 7 cups.
  • WASH and dry 1/3 cup squash seeds. Toss with 1 tsp oil and 1/8 tsp salt on a baking sheet. Toast seeds in centre of oven until dark golden, 13 to
    15 min. Transfer to a rack to cool.
  • HEAT a large pot over medium. Add remaining oil, then onion. Cook until onion softens, about 5 min. Add garlic, spices and remaining salt. Cook 1 min. Add cubed squash and cook
    2 more min. Add broth and water. Boil, then reduce heat to medium and gently boil, partially covered, until squash is very tender, 25 to 30 min.
  • PURÉE mixture in pot using a hand blender, or in a blender in batches. Stir in cream and lime juice. Ladle soup into bowls and garnish with toasted squash seeds, pepitas and sour cream.

Serving Tip: Slice 1/2 in. off bottoms of 6 squash so they sit flat. Cut off tops for lids. Scoop out seeds and enough squash to hold 1 cup of soup. Brush bowls and lids with oil and set on a baking sheet. Bake at 400F until just tender, about 25 min.


Calories 194
Protein 4 g
Carbohydrates 25 g
Fat 11 g
Fibre 4 g
Sodium 595 mg
Excellent source of Vitamin A

Issue: October 2014

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Photo credit: Acorn squash soup with warm spices. Photo, Erik Putz.

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