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    Home » Healthy

    Acorn Squash and Carrot Soup

    Published: Sep 24, 2017 / Updated: Mar 3, 2021 / 51 Comments

    This post may contain affiliate links. Please see my affiliate disclosure for more details.

    Jump to Recipe

    This vegetarian acorn squash and carrot soup is healthy, fresh, flavorful, and takes the chill off.

    bowl of vegetarian acorn squash and carrot soup beside rye bread slices

    This post was originally published on October 19, 2015. I am going through and updating some of my old posts with new photos, better info, and more clearly written recipes. 

    pot with acorn squash carrot soup

    I'm not the biggest fan of fall, since here in Alberta it means that we're soon going to have half a year of cold weather.

    Sure, the leaves on the trees are quite beautiful... until we have a windy day and they're all blown off and then everything is dead until May. Bah humbug!

    Anyway, I can get on board with fall foods at least. 🙂

    soup mug with vegetarian acorn squash and carrot soup beside rye bread slices

    I haven't made this acorn squash soup since I first made it for the original blog post, and I forgot just how good it is!

    And my feelings on cold weather are just the same as I wrote above in 2015. 😉

    This soup is really easy to make, and it's been fairly popular since I published it.

    I figured it was time to update the photos and word the recipe a little more clearly so that hopefully I can get more eyeballs on this winter squash soup. More eyeballs on it = more happy tummies.

    I love carrots. Somehow, though, I always seem to eat them in bursts vs. consistently. Fresh carrot juice is my favorite, and I'm all over carrot soup.

    pot filled with acorn squash carrot soup

    This soup contains butter, so it's not vegan as written, but you can make it vegan quite easily by omitting the butter if needed.

    I had some fresh chives on hand, and they make a wonderful topping for this soup, but they're optional of course.

    Looking for more cozy fall soups? You may also like my butternut squash soup, this carrot and celery root soup, my pumpkin and cauliflower soup with ginger or this corn and cauliflower soup.

    close-up of acorn squash carrot soup in a soup mug beside bread slices

    Hope you love this squash and carrot soup!

    Let me know below if you have any questions or comments.

    This vegetarian acorn squash and carrot soup is healthy, fresh, flavorful, and takes the chill off.

    Acorn Squash and Carrot Soup

    This easy squash soup is healthy, fresh, full of flavor, and takes the chill off.
    4.63 from 8 votes
    Print Recipe Pin Recipe Save Saved!
    Prep Time 20 mins
    Cook Time 40 mins
    Inactive time: 15 mins
    Total Time 1 hr 15 mins
    Course Soup
    Cuisine American
    Servings 4
    Calories 239 kcal
    Prevent your screen from going dark

    Ingredients
     

    • 1 acorn squash peeled and cut into cubes
    • 2 pounds carrots (about 8 large carrots) cut into rounds
    • 1/2 medium onion chopped
    • 2 sticks celery chopped
    • 2 tablespoons butter
    • 1 tablespoon olive oil
    • 4 cups vegetable broth
    • 2 cups water
    • 2 dashes Italian seasoning
    • 1 teaspoon garlic powder
    • Salt & pepper to taste

    Instructions
     

    • Prep your squash and carrots. To peel the squash I cut it into quarters (or smaller if needed) and then peel each piece using a potato peeler. Chop the onion and celery. 
    • Melt the butter and olive oil on medium heat in a large pot.
    • Add the onion and celery to the pot, cook for about 5 minutes on medium-high heat, stirring often, until softened.
    • Add the vegetable broth, water, squash, carrots, Italian seasoning, and garlic powder to the pot.
    • Bring soup to a boil and then cover it with the lid slightly ajar, and simmer on medium-low heat for about 30 minutes or until the veggies are softened (it may take more or less time depending on how small you chopped them). 
    • Working in batches, blend the soup until it's smooth. I recommend letting it cool for at least 15 minutes prior to doing this. You could also use a stick blender, but I prefer the results with a regular blender.
    • Season with salt & pepper to taste and serve immediately. Can be stored in the fridge for several days or frozen for 3 months. I like to serve this soup with snipped fresh chives (optional). 

    Notes

    • Serves 4-6.
    • Nutritional information is provided as a courtesy only and should be construed as an estimate rather than a guarantee. Ingredients can vary and Salt & Lavender makes no guarantees to the accuracy of this information.
       

    Nutrition

    Calories: 239kcalCarbohydrates: 38gProtein: 3gFat: 10gSaturated Fat: 4gTrans Fat: 1gCholesterol: 15mgSodium: 1158mgPotassium: 1142mgFiber: 9gSugar: 13gVitamin A: 38977IUVitamin C: 26mgCalcium: 128mgIron: 2mg
    Keyword acorn squash and carrot soup
    Author Natasha Bull
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    1. Denise says

      August 30, 2022 at 3:47 PM

      I can not wait to make this ..going to cook mine in the slow cooker..hope it turnes out. Thank you..We love all kinds of home made soup..just in time foe fall.

      Reply
      • Natasha says

        August 30, 2022 at 4:19 PM

        I hope you enjoy it, Denise! 🙂

        Reply
    2. Anne says

      March 2, 2021 at 10:54 AM

      Any nutrition info? Calorie/Carbs/Fat/Protein/Fiber?

      Reply
      • Natasha says

        March 3, 2021 at 9:35 AM

        Hi! Just added it for you. This is an older recipe (it was published a few years before I started including nutrition info). Keep in mind that online nutrition info is simply an estimate, and the most accurate way to calculate it is to weigh your food. Hope this helps!

        Reply
    3. Crystal says

      November 22, 2020 at 1:27 PM

      Good afternoon, Trying your recipe for the first time. Curious if you have ever tried it with added parsnips?
      Just wondering.
      Thanks

      Reply
      • Natasha says

        November 22, 2020 at 1:30 PM

        Hi! I have not, but I think they would be a tasty addition!

        Reply
    4. Josie says

      October 26, 2020 at 8:11 AM

      4 stars
      Was looking for something creative to do with acorn squash and this definitely fit my fancy. Good balance of flavors, and I loved playing around with the spices.

      For anyone else who might want to put this in a crock pot, here's some suggestions:
      I put everything in the crock pot, minus the water, for 3 hours on high. I didn't use the olive oil to sauté the veggies, but did grease the crock pot with butter, mostly to help with later cleaning. If I do this recipe again, I'd probably sauté at least the onions before they go in the crock pot, for some more flavor. I probably ended up using a teaspoon of salt and teaspoon of pepper (for my taste) and about 1/2 a teaspoon of Italian Seasoning.

      For anyone who might want a creamier soup:
      After I puréed the soup, I liked the taste, but wanted something creamier. So I added about a 1/2 cup of half n half and did a couple dashes of nutmeg and cinnamon for a slightly less savory flavor. Half n half is what I had, but if I would have had some coconut milk open, that would be an interesting add as well.

      Happy Cooking!

      Reply
      • Natasha says

        October 26, 2020 at 9:15 AM

        Glad you liked the flavors! Thanks for slow cooker tips, Josie!

        Reply
    5. Christine Lambert says

      October 18, 2020 at 11:20 AM

      4 stars
      I would leave out or cut down on the extra water in any future tries. I felt it was too "thin". I would also experiment with the spices. Overall, very healthy ingredients and tasty!

      Reply
      • Natasha says

        October 18, 2020 at 5:29 PM

        I'm glad you liked it! Yup, definitely easy to adjust the liquid quantities. Thanks for commenting, Christine!

        Reply
    6. Maria says

      August 19, 2020 at 6:43 AM

      5 stars
      Great article.

      Reply
    7. Steph says

      December 18, 2019 at 10:26 PM

      5 stars
      Thank you for a great recipe! Just received a Staub dutch oven as a gift and was dying to use it. Had an acorn squash on hand, so I googled acorn squash recipes and found yours and decided to give it a try since I had all of the other ingredients on hand as well. Roasted the squash and carrots first, and used all chicken broth instead of vegetable broth and water. Neither myself or my husband are huge carrot fans but decided to give it a try anyway and so glad we did. Will definitely be making this again!

      Reply
      • Natasha says

        December 19, 2019 at 10:29 AM

        So glad you enjoyed it! 🙂

        Reply
    8. M fielder says

      November 15, 2019 at 4:15 PM

      Very easy, very good.

      Reply
      • Natasha says

        November 15, 2019 at 6:11 PM

        Thank you!!

        Reply
    9. Arlene says

      October 19, 2019 at 5:10 PM

      Delicious!! I did not use vegetable broth, just water. Seasoned it to my liking with the suggested seasonings. Excellent!

      Reply
      • Natasha says

        October 19, 2019 at 10:16 PM

        Wonderful! Thanks for letting me know! 🙂

        Reply
    10. Shauna says

      January 15, 2019 at 8:38 PM

      5 stars
      I too purchased a squash without any particular intentions. Just so happened to have carrots kicking around. I like how this recipe doesn't call for cream or milk as we generally don't have any in the house. I am very impressed with myself and this recipe after making this. It's delicious!

      Reply
      • Natasha says

        January 16, 2019 at 9:32 AM

        I'm so glad it worked out for you, Shauna!!

        Reply
    11. Mikayla says

      October 17, 2018 at 4:34 PM

      Hello, I just wanted to ask if you thought this soup could be made in my vitamix blender? It's supposed to get hot enough to cook things, but I didn't know if that would affect the flavor because the ingredients would be blended before cooking and might not caramelize like when items are cooked in a pan.

      Reply
      • Natasha says

        October 17, 2018 at 5:53 PM

        Hmm that's a very good question. I actually am planning on buying a Vitamix (or similar) soon. I just have a normal blender, so I have zero experience with this! I'd give it a try. I'm curious. If this was a roasted veggie soup, I'd say that yes you will lose flavor, but other than the onions sautéing, I'm not sure that the flavor will be compromised too badly.

        Reply
    12. Annie Tritchonis says

      October 1, 2018 at 5:27 PM

      4 stars
      Wow! So glad I had this saved on my pinterest board. I'm currently sitting, cuddled on my couch, watching freeform with a nice bowl of this soup in my lap. Only thing different I did was top it with Sumac to add some tang! This is absolutely delicious. Thank you for the recipe!

      Reply
      • Natasha says

        October 2, 2018 at 8:14 AM

        That's great!! I wish I was as cozy as you right now haha. So glad you liked it!

        Reply
    13. Christine Gloeckner says

      October 27, 2017 at 11:24 AM

      I'm confused by the poster who questioned how much cream. There is no cream listed in the ingredients. Should it be?

      Reply
      • Natasha says

        October 27, 2017 at 12:26 PM

        Hi Christine! I believe that when I originally published this recipe, I wrote in the post somewhere that you could add a bit of cream to the soup if you were so inclined. It's definitely not necessary, and I don't even list it as optional since I really don't think it needs it at all (especially since I re-made the soup again recently).

        Reply
        • Christine Gloeckner says

          October 29, 2017 at 4:12 PM

          5 stars
          I ended up adding about 1/2 cup of full fat canned coconut milk that I had leftover. It turned out delicious!

          Reply
          • Natasha says

            October 29, 2017 at 4:40 PM

            Excellent! I love adding coconut milk to soups. Glad you liked it.

            Reply
    14. Corinne Derieg says

      October 17, 2017 at 9:19 AM

      5 stars
      This soup was delicious. Made it last night but did not have all ingredients on hand. I used chicken stock and potatoes, as didn't have celery celery on hand, delicious results!

      Perfect for cold nights, yum!

      Reply
      • Natasha says

        October 17, 2017 at 9:25 AM

        So glad you liked it, Corinne! Yes, soups like these definitely lend themselves to adaptations... I am happy it worked out. 🙂

        Reply
    15. Leti says

      April 3, 2017 at 5:52 PM

      I added the squash to boiling water for 15' and it was much easier to cut it after. I also toasted the seeds with salt pepper & olive oil - I tried toasting the skin but it is not very good. Great recipe!!

      Reply
      • Natasha says

        April 3, 2017 at 6:22 PM

        Thanks, Leti!!

        Reply
    16. Jen says

      October 23, 2016 at 7:02 PM

      Has anyone tried roasting the squash (and even maybe the carrots) first and then adding them accordingly?

      Reply
      • Natasha says

        October 23, 2016 at 7:26 PM

        I haven't tried it, but I bet it would taste great! Let me know if you do that. 🙂

        Reply
    17. Joanne says

      October 6, 2016 at 4:46 PM

      I just made a butternut squash with Rosemary and ginger soup that I'm really happy with the flavor but I havnt tried acorn squash yet. I'll have to try making this soup. It sounds easy enough.

      Reply
      • Natasha says

        October 6, 2016 at 4:54 PM

        Hope you enjoy it! ????

        Reply
    18. Barbara says

      January 20, 2016 at 9:14 PM

      I loved this recipe. i stuck to it closely except that I used chicken stock instead of vegetable. Reaction from the family? "Delicious," said a chorus of happy voices.

      Reply
      • Natasha says

        January 21, 2016 at 6:40 AM

        That's great, Barbara!! Thanks for trying it.

        Reply
    19. ftf says

      December 13, 2015 at 10:32 AM

      Looks amazingly delicious recipe. Thank You for sharing <3

      Reply
      • Natasha says

        December 13, 2015 at 10:41 AM

        You are welcome! 🙂

        Reply
    20. Angela says

      October 24, 2015 at 2:53 PM

      If you ever put up a toasted pumpkin seed recipe, please cross-post here. My acorn squash had so many seeds in it, I was able to toast them while waiting for the soup to cook. I rarely do this, so had to search around for instructions.

      Reply
      • Natasha says

        October 24, 2015 at 3:04 PM

        Did the toasted seeds taste good?

        Reply
        • Angela says

          October 24, 2015 at 3:19 PM

          They are addictive! They taste just like pumpkin seeds - it brings me back to when we would carve pumpkins for Halloween and my mother would toast the seeds.

          Reply
    21. Beth says

      October 22, 2015 at 7:49 PM

      Yum! I just bought acorn squash without a recipe in mind. This looks yummy- I think I know what to do with that squash!

      Reply
      • Natasha says

        October 22, 2015 at 7:53 PM

        Let me know if you try it!

        Reply
    22. Angela says

      October 21, 2015 at 6:52 PM

      Ooh, I love acorn squash, but don't have a reliable soup recipe. I'm going to try this on the weekend. Do you think it would blend if I kept the skin on the squash? I don't mind a few chunks.

      Reply
      • Natasha says

        October 21, 2015 at 7:06 PM

        The skin can be quite tough, so I am not sure I'd leave it on. I think you could still blend it, but I am not sure how it would turn out. Glad you're going to try it 🙂

        Reply
        • Angela says

          October 24, 2015 at 2:48 PM

          Two thumbs up! I decided to keep the skin on - I couldn't bear to throw away all of those nutrients. You're right, it did blend. One unexpected result was the colour - the green from the skin combined with the yellow/orange of the rest resulted in a gross-looking brownish-yellow. The taste was great though! I would probably peel the squash if I was serving to guests. My husband and I can eat the brown soup, haha.

          Reply
          • Natasha says

            October 24, 2015 at 3:04 PM

            Haha I am so glad it worked (despite the color) 😀

            Reply
          • Darlia says

            November 21, 2016 at 1:21 PM

            More Fiber! LOL

            Reply
            • Darlia says

              November 21, 2016 at 1:28 PM

              How much creme or half and half do you use? I have made acorn squash soup in the past and it is very satisfying. I will try your recipe too. I have my own homegrown acorn squash and need to use some of it. The rest I am going to roast in the oven and then puree and then freeze for later. They also store well in a cellar or a cool room for a few months.

            • Natasha says

              November 21, 2016 at 1:31 PM

              Hi Darlia, I would start with 1/2 cup of cream, taste it, and then work your way up from there if you want it even creamier. Yes, squash is pretty versatile... I bet the homegrown stuff tastes amazing! Let me know if you make this soup. 🙂

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