Recipe: Acorn squash soup

| Healthy You | Recipes

Closeup of bowl of squash soup

Here's a warm, spicy way to get your vitamins and fiber.

This is a great basic soup stock that's low in sodium and fat. It's also a good source of vitamin C, which can help boost your immune system.

8 servings

Ingredients:

  • 2 medium acorn squash (halved and seeds removed)
  • 3-4 cups cauliflower florets
  • 1 large onion (yellow or Walla Walla sweet), roughly chopped
  • 3-5 cloves of garlic, pressed or chopped
  • 4 cups low-sodium vegetable stock
  • 1 teaspoon salt
  • 1 small piece of fresh ginger peel and sliced
  • ½-1 teaspoon cinnamon
  • 1/8 - 1/4 teaspoon cayenne pepper (use more if you like it spicy)
  • 2-4 teaspoons maple syrup

Directions:

Preheat oven to 400 degrees. Line a baking sheet with parchment paper.

Slice the squash in half and remove seeds. Spray flesh of squash with non-stick cooking spray or drizzle with olive oil or avocado oil. Place squash face-side up on prepared baking sheet. 

Place cauliflower florets on baking sheet and spray non-stick cooking spray or coat with oil. 

Roast for about 35-45 minutes or until tender when poked with a fork. (Note:  cauliflower may require less roasting time than the squash.) 

Remove roasted veggies from oven and set aside. 

Coat a large pot or Dutch oven with non-stick cooking spray or oil. Add onion and garlic and sauté until onion is soft and translucent. 

Add remaining ingredients to the pot. Bring to boil, reduce heat and cover. Allow to simmer for about 15-20 minutes to allow flavors to blend.

Remove from heat. 

Use an immersion blender or food processor to break down the ingredients into a smooth consistency. Depending on the size of your blender, you may need to blend a little at a time instead doing the whole pot at one time. Return blended contents to large pot.

Serve in bowls. Garnish with fresh thyme leave, fresh chive, toasted pepitas, pine nuts, etc.  Soup can be stored in the fridge for about 3 days.

Nutrition Facts (per serving): 70 calories, 0g fat, 380mg sodium, 17g carbohydrates, 3g protein, 3g fiber, 3g sugar (includes 1g added sugar)

Recipe from Cecelia Jacobson, Registered Dietitian for the Oregon Heart and Vascular Institute at PeaceHealth Sacred Heart Medical Center at RiverBend.

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Cecelia Jacobson RD

Dietitian
Cecelia Jacobson, RD, LD, CDCES, is a registered dietitian and certified diabetes care and education specialist for PeaceHealth in Oregon. She has been providing adult nutrition counseling and diabetes education for more than 20 years. Cecelia also conducts monthly cooking demonstrations, health fairs, and wellness outreach. She is passionate about helping her patients obtain sustainable diet and lifestyle changes in line with their goals. Cecelia grew up near Bellingham, Washington and graduated from Bastyr University. When she is not at work, you can find her outdoors or volunteering. She has ridden Cycle Oregon multiple times on the Candle Lighters, Ride For a Child team. She also loves to camp, hike and tend to her small garden to create culinary experiments at home.

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