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Home/Blog/Acorn Squash Soup: Slow Cooker Version

Acorn Squash Soup: Slow Cooker Version

By Holly Darnell, RD

November 30, 2023

Acorn squash soup

There’s nothing cozier than a bowl of hot soup on a cold day in the fall or winter — especially when it’s homemade. When it comes to squash soups, most folks defer to the butternut squash because it’s got plenty of flesh and is abundantly available. But don’t overlook the acorn squash, the smaller cousin of the butternut that’s a bit nuttier in taste and less sweet.

This acorn squash soup is a super lunchtime or dinner dish. The recipe adds just the right ingredients around the acorn squash to compliment its flavors along with bolstering the nutritional profile. Pair with a salad or sandwich for lunch, or serve as a starter at dinner. Everyone is going to love it!

Best Ingredients for Acorn Squash Soup

Named for its acorn-like shape, the acorn squash is part of the Cucurbita family of vegetables known for its health-boosting properties. The most common acorn squashes are dark green in color with a splash of orange near the top, but they can also be found in a golden yellow color and white selection.

When you have a cooked acorn squash, the nutritional quality increases significantly for almost every vitamin and mineral. In particular, acorn squash is high in vitamin C, potassium, manganese, vitamin A and also B vitamins.

Olive oil is a key fat for this acorn squash soup. Olive oil is mainly made up of monounsaturated fatty acids, the most important of which is called oleic acid.

The best type of olive oil is extra virgin olive oil. It’s produced by cold-pressing and does not use chemicals for refinement. It also avoids high-heat manufacturing processes that can destroy the delicate fatty acids and nutrients in the oil. Check the label for a seal from the International Olive Oil Council (IOC), which certifies the type of oil used.

Acorn squash soup ingredients

The other fat is coconut cream, which is loaded with medium-chain fatty acids that provide energy and aren’t readily stored as fats.

Onions and garlic are used as a type of mirepoix, which is typically a mixture of diced vegetables cooked with a fat to sweeten rather than caramelize them.

Ginger, thyme, bay leaves and sage leaves are the suggested herbs and spices for this recipe to maximize the flavor.

Lastly, Bone Broth Protein powder is used to add healthy protein, amino acids, as well as glucosamine, chondroitin and hyaluronic acid for joint, gut and skin support. For this acorn squash recipe, it blends well with low-sodium vegetable broth.

Acorn Squash Soup Nutrition

Squash soup in general is nutritious, but this acorn squash soup takes the nutrition content to an even higher level.

Each serving, of which there are six, delivers 312 calories, so perfect for a light lunch or a dinner starter. The macronutrients are well balanced, with 39 grams of carbohydrates, 14 grams of fat and 12 grams of protein.

Each serving is also very high in both vitamins and minerals. It boasts over 20 percent daily value of vitamins A, C, B6, B1, B5 and K as well as magnesium, phosphorus, potassium, copper and manganese.

How to Make Acorn Squash Soup

First, sauté olive oil in a slow cooker with onions and garlic. Sauté until clear and translucent, about 5–6 minutes. 

Slice the squash in half lengthwise. Use a spoon to scoop out the seeds of the squash.

Don’t throw out the seeds. Like pumpkin seeds, the seeds of acorn squash are edible and high in antioxidants. You can keep extra cubes wrapped in plastic in your refrigerator for a few days before eating or cooking them, or try freezing them once you have separated out the appropriate amount for specific recipes.

Add acorn squash, carrots, vegetable stock, honey, lemon juice, Bone Broth Protein Pure, sea salt, ginger, thyme and bay leaves to the slow cooker. Stir to combine.

Place the slow cooker on high for four hours. After four hours, use tongs to remove the acorn squash from the slow cooker. Let the squash cool for 10 minutes or until it’s easy to handle. Scoop out the flesh, discarding the skin.

Remove the thyme, bay leaves and sage from the slow cooker and discard. 

Add in the acorn squash and coconut cream to the slow cooker. With an immersion blender, blend the soup until it is thick and creamy.

In a high-speed blender, add in soup batches at a time and blend until thick and creamy. Optionally, stir in parmesan cheese until combined. Top with pepitas/pumpkin seeds and thyme.

Other Healthy, Hearty Soup Recipes

Recipe developed by Holly Darnell, RD. Holly is a registered dietitian nutritionist who unlocked self-love at the intersection of exceptional food and practical solutions for healthy living. She’s passionate about helping others make simple, positive lifestyle changes on their individual path to healing.

Acorn Squash Soup Recipe

Category

Soups, Appetizers

Servings

6

Time

5 hrs (Prep time: 30 min)

Calories

312

Author

Holly Darnell, RD

This acorn squash soup is a flavorful fall or wintertime dish, and it's loaded with nutrition (each serving boasts over 25 percent daily required value of eight vitamins and minerals) and features great macros (39 grams of carbs, 14 grams of fat and 12 grams of protein). Serve it as a starter at dinnertime or pair with a salad for a tasty lunch.

Ingredients
  • 2 tablespoons olive oil

  • 1 yellow onion, diced

  • 6 garlic cloves, peeled

  • 3 acorn squash, halved and de-seeded

  • 2 carrots, peeled and chopped

  • 32 ounces low-sodium vegetable stock

  • 2 tablespoons honey

  • 1 lemon, juiced

  • 2 scoops Bone Broth Protein Pure

  • ½ teaspoon sea salt

  • ½ teaspoon ground ginger

  • 1 bunch fresh thyme (save some for topping)

  • 4 bay leaves

  • 6–7 sage leaves

  • ½ cup coconut cream

  • ½ cup parmesan cheese, optional

  • handful of pepitas, optional

Directions
  1. Sauté olive oil in a slow cooker. Add in onions and garlic and sauté until clear and translucent, about 5–6 minutes.  

  2. Slice the squash in half lengthwise. Use a spoon to scoop out the seeds of the squash. Consider using the seeds separately as a snack after roasting. 

  3. Add acorn squash, carrots, vegetable stock, honey, lemon juice, Bone Broth Protein Pure, sea salt, ginger, thyme and bay leaves to the slow cooker. Stir to combine.

  4. Place the slow cooker on high for four hours. After four hours, use tongs to remove the acorn squash from the slow cooker. Let the squash cool for 10 minutes or until it’s easy to handle. Scoop out the flesh, discarding the skin.

  5. Remove the thyme, bay leaves and sage from the slow cooker and discard. 

  6. Add in the acorn squash and coconut cream to the slow cooker. With an immersion blender, blend the soup until it is thick and creamy.

  7. In a high-speed blender, add in soup batches at a time and blend until thick and creamy. 

  8. Stir in parmesan cheese until combined. 

  9. Top with pepitas and thyme.

Nutrition

1 serving (458 g) serving contains:

  • Calories: 312

  • Total Carbohydrates: 38.9 g

    • Fiber: 5.2 g

    • Sugar: 9 g

  • Total Fat: 14.2 g

    • Saturated Fat: 8.2 g

    • Polyunsaturated Fat: 0.8 g

    • Monounsaturated Fat: 4.2 g

    • Trans Fat: 0 g

  • Protein: 12.3 g

  • Cholesterol: 7 mg

  • Sodium: 520 mg (35% DV*)

  • Vitamin A: 4684 IU (201% DV*)

  • Vitamin C: 32 mg (43% DV*)

  • Vitamin B6: 0.47 mg (36% DV*)

  • Vitamin B1 (Thiamin): 0.35 mg (31% DV*)

  • Vitamin K: 19.7 mcg (22% DV*)

  • Vitamin B5 (Pantothenic acid): 1.07 mg (21% DV*)

  • Manganese: 0.85 mg (47% DV*)

  • Copper: 0.26 mg (29% DV*)

  • Magnesium: 88 mg (28% DV*)

  • Phosphorus: 174 mg (25% DV*)

  • Potassium: 959 mg (20% DV*)

* Daily Value: Percentages are based on a diet of 2,000 calories a day.

acorn squash soup
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