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This creamy acorn squash, carrot, and sweet potato soup is heavenly! Roasted vegetables blended with sauteed onion, garlic, celery, and coconut cream create the perfect balance of flavor and texture to this fall or anytime soup!
Naturally vegan and gluten free as well as kid-friendly!
Pureed soup is easy to digest, making it a great detox soup. The savory spices added are also beneficial for detox and taste amazing combined.
If you love our butternut squash soup, you will love this as well! Acorn squash is not as sweet as butternut squash but the added carrot and sweet potato in this soup in combination with the spices used, make it sweet and savory!
- Acorn squash: Perfect for savory recipes.
- Sweet potatoes: Adds to the sweetness of the soup.
- Carrots: We used orange but you can use any color.
- Red onion: Any onion will work but we love the red onion.
- Garlic: Everything tastes amazing with garlic!
- Celery: Celery can sometimes have a fairly bold flavor but sauteed it cuts any sharpness.
- Ginger: Amazing peppery taste!
- Curry powder: Both savory and sweet spice, adds depth to the soup.
- Cinnamon: Adds sweetness and a hint of citrus flavor.
- Water: We just use tap water but you can use vegetable broth if you prefer.
- Coconut milk: Full fat is best and adds to the creaminess and flavor.
- Salt and pepper: Squash tends to need salt and pepper to add to the flavor so don't be afraid to add to your taste.
- Oil: We use either grapeseed or extra-virgin olive oil in this creamy acorn squash, carrot, and sweet potato soup.
Step 1: Heat the oven to 350 degrees Fahrenheit. Peel and chop acorn squash, sweet potatoes, and carrots into cubes. Wash cubes and place them in a medium-sized bowl. Add 1 tablespoon of oil and stir to coat the veggies evenly.
Evenly spread cubes onto a baking sheet lined with wax paper to avoid sticking to the pan. Roast for 15 minutes. After 15 minutes carefully turn the cubes to allow even cooking and roast for an additional 10 minutes.
Step 2: In a medium saute pan over medium heat, add 1 tablespoon of oil and add in your diced onion and celery. Allow softening for 5 minutes stirring occasionally to avoid burning.
Step 3: Next, add in the spices. Curry, cinnamon, ginger, and chopped fresh garlic clove.
Sautee for an additional 2 minutes and then transfer to a large stockpot on medium heat.
Step 4: Add the roasted vegetables from the oven to the stockpot. Add 3 cups of water, salt, pepper, and simmer for 15 minutes allowing flavors to combine.
Turn off heat and add coconut milk to add the creamy texture to the soup.
Step 5: Using a high-speed blender, blend the ingredients until thoroughly combined.
- Make sure you cut the squash, sweet potato, and carrot into similar size chunks to ensure even cooking.
- The harder the vegetable, the longer it takes to cook.
- Don't overfill the blender with hot liquid and roasted vegetables as it could overflow when you are trying to liquefy everything. Add in and blend as you go.
You can play around with this recipe. Add your favorite herbs or spices to see what you like best. Here are a few suggestions:
- Add yellow Thai curry to your soup to add some heat.
- You can use vegetable broth instead of water for a bit more flavor.
- Top your soup with nuts, pepitas, or gluten-free croutons for added crunch.
Red onion has a lot of bite, that is from the sulphur compounds. It also has more antioxidants than other onions making it a great option.
Onions have a reputation for making people cry during the cutting or chopping process. This response occurs due to the presence of a gas called syn-Propanethial-S-oxide.
This chemical is a compound liquid that acts as a lachrymatory agent, meaning that it causes tears or stings the eyes.medicalnewstoday.com
Frequently Asked Questions and Tips
No, not at all. Coconut milk is the key ingredient to the perfect creaminess of this soup!
It is easy! All you have to do for this recipe is cut the squash in half, scoop and toss out the guts and peel carefully with a sharp knife. Chop into cubes of equal size so that they cook evenly.
Another way to cook squash is to cut it in half, remove and discard the inner guts and place face side down on a baking sheet lined with tin foil. It is done when soft enough to stick with a fork. This is not the method to use for this soup recipe.
More Vegan and Gluten-free Recipes
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Creamy Acorn Squash, Carrot and Sweet Potato Soup
- High- speed blender
- Saute pan
- Stock pot
- Measuring cups
- Measuring spoons
- Cutting board
- 1 Acorn squash peeled and cubed
- 4 small sweet potatoes peeled and cubed
- 3 large carrots peeled and cubed
- 2 tablespoons olive oil extra-virgin
- 1 small red onion diced
- 3 large celery stalks diced
- 1 tablesppon salt
- 1 tablespoon pepper
- 1 tablespoon curry powder
- 1 teaspoon cinnamon
- 1 knob fresh ginger peeled and diced
- 2 cloves garlic chopped
- 3 cups water
- ¾ cup coconut milk full fat
- Heat the oven to 350° F
- Peel acorn squash, sweet potatoes, and carrots into cubes. Chop into even-sized cubes. Wash the cubes and place them in a medium-sized bowl. Add 1 tablespoon of oil and stir to coat evenly.
- Evenly spread cubes onto a baking sheet lined with wax paper. Roast for 15 minutes. Carefully turn the cubes to allow even cooking and roast for an additional 10 minutes.
- While the veggies cubes are roasting, dice the celery and onion. In a medium saute pan over medium heat, add 1 tablespoon of oil, onion, and celery. Saute for 5 minutes, stirring occasionally.
- Stir in cinnamon, ginger, and garlic. Saute for an additional 2 minutes, then transfer to a large stockpot on medium heat.
- Add the roasted vegetables from the oven to the stockpot, 3 cups of water, salt, pepper, and simmer for 15 minutes allowing flavors to combine.
- Turn off heat and gradually stir in coconut milk.
- Using a high-speed blender, blend ingredients until thoroughly combined.
- Serve hot.