Acorn Squash Soup

This four-season soup is not only healthy and delicious, but is incredibly easy to make. The granny smith apple adds a touch of tartness to complement the sweetness of the squash.

Prep Time: 20 minutes 
Cook Time: 60 minutes 
Yield: 6 servings 


  • 3 acorn squash, sliced in half lengthwise, and seeds removed
  • Pinch of freshly ground black pepper
  • 2 tablespoons extra virgin olive oil
  • 1 granny smith apple, cored and chopped
  • 2 whole carrots, peeled and chopped
  • 1 shallot, chopped
  • 1/2 yellow onion, chopped
  • 1/2 red onion, chopped
  • 1 teaspoon kosher salt, plus pinch
  • 1 teaspoon fresh ginger, peeled and diced
  • 1/4 teaspoon dried sage
  • 1/8 teaspoon ground allspice
  • 1/8 teaspoon cayenne pepper (optional)
  • 4 cups low-sodium vegetable stock

*Optional garnish:

  • Pepitas (shelled raw pumpkin seeds)
  • Parsley leaves
  • Fat-free sour cream
  • Cherry tomatoes, sliced in half lengthwise


  1. Preheat oven to 400 degrees.
  2. Place squash skin side down on a baking sheet lined with aluminum foil. Lightly sprinkle with a pinch of kosher salt and black pepper.
  3. Place in oven and roast for 45-50 minutes, or until flesh is tender and skin begins to turn golden brown. Remove from oven and allow to cool. Once cool, using a large spoon, remove the flesh from the skin. Place flesh in a large bowl and set aside. Discard skin.
  4. In a large soup pot, heat olive oil over medium-high heat. Once oil is hot add apple, carrots, shallot and onions. Sauté until tender and onions are translucent – about 6-8 minutes. Once apple mixture is tender stir in remaining salt, ginger, sage, cayenne pepper, allspice, squash and vegetable stock. Bring mixture to a boil. Reduce heat, cover and simmer for 15-20 minutes.
  5. Remove pot from heat. Carefully transfer the mixture to a food processor and puree until smooth. Once pureed, season to taste and serve.

*This soup may be served hot or cold. If serving cold, chill for at least 1 hour in a covered container before serving.


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