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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.
4.67 from 9 votes

Acorn Squash and Carrot Soup

This easy squash soup is healthy, fresh, full of flavor, and takes the chill off.
Prep: 20 minutes
Cook: 40 minutes
Inactive time:: 15 minutes
Total: 1 hour 15 minutes
Servings: 4

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: 239kcal, Carbohydrates: 38g, Protein: 3g, Fat: 10g, Saturated Fat: 4g, Trans Fat: 1g, Cholesterol: 15mg, Sodium: 1158mg, Potassium: 1142mg, Fiber: 9g, Sugar: 13g, Vitamin A: 38977IU, Vitamin C: 26mg, Calcium: 128mg, Iron: 2mg

Nutrition information is automatically calculated, so should only be used as an approximation.

© Salt & Lavender Inc. Content and photographs are copyrighted. Sharing this blog post is much appreciated, but copying and pasting full recipes without authorization to social media is strictly prohibited.

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Hi! I’m Natasha.

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53 Comments

  1. Christine Gloeckner says:

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

    1. Natasha says:

      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).

      1. Christine Gloeckner says:

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

        1. Natasha says:

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

  2. Corinne Derieg says:

    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!

    1. Natasha says:

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

  3. Leti says:

    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!!

    1. Natasha says:

      Thanks, Leti!!

  4. Jen says:

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

    1. Natasha says:

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

  5. Joanne says:

    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.

    1. Natasha says:

      Hope you enjoy it! ????

  6. Barbara says:

    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.

    1. Natasha says:

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

  7. ftf says:

    Looks amazingly delicious recipe. Thank You for sharing <3

    1. Natasha says:

      You are welcome! 🙂

  8. Angela says:

    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.

    1. Natasha says:

      Did the toasted seeds taste good?

      1. Angela says:

        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.

  9. Beth says:

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

    1. Natasha says:

      Let me know if you try it!

  10. Angela says:

    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.

    1. Natasha says:

      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 🙂

      1. Angela says:

        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.

        1. Natasha says:

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

        2. Darlia says:

          More Fiber! LOL

          1. Darlia says:

            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.

          2. Natasha says:

            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. 🙂