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Acorn Squash Soup

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Acorn squash soup topped with cream and pumpkin seeds with spoon

Recipe by: Kyleigh Sage

@barleyandsage

Rich and creamy, this delectable acorn squash soup is made with lactose-free LACTAID® Lactose-Free 2% Reduced Fat High Protein Milk so it comes with an extra boost of protein. Savory thyme, sage, and onion compliment the sweet acorn squash to make a soup that will warm you up from the inside out.

Servings
4
Prep Time
10 min
Cook Time
50 min
Total Time
60 min
Ingredients

For the Soup

,
2.00

3-4 large acorn squash

,
1.00

2 large carrots

,
1.00

1 tablespoon olive oil (plus extra for drizzling)

,
1.00

1 large yellow onion

,
1.00

1 teaspoon fresh thyme

,
1.00

1 teaspoon fresh sage

,
0.50

1 teaspoon salt

,
0.50

½ teaspoon black pepper

,
0.25

½ teaspoon nutmeg

,
2.00

¼ teaspoon cayenne pepper

,
1.00

2 cups vegetable stock

, ,

Roasted pumpkin seeds (optional)

,

For the Squash Bowls (Optional)

,

4 large acorn squash

,

Olive oil

,

Salt

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LACTAID® Lactose-Free 2% Reduced Fat High Protein Milk

Directions

For the Soup

  1. Heat the oven to 400 degrees F and line a baking sheet with parchment paper.
  2. Slice the acorn squash in half and remove the seeds. Peel the carrots and cut them in half.
  3. Drizzle the squash and carrots lightly with olive oil and sprinkle with salt. Roast for 20-40 minutes or until the flesh is soft and can be easily pierced with a fork.
  4. In a large stockpot over medium heat, lightly sauté the onion for 3-5 minutes or until aromatic.
  5. Scoop the roasted acorn squash out of the skin and add to the pot, along with the carrots, herbs, spices, and vegetable stock.
  6. Bring up to a gentle simmer and then blend using an immersion blender until mostly smooth.
  7. Add in the LACTAID® Lactose-Free 2% Reduced Fat High Protein Milk and blend again until the soup is smooth and creamy.
  8. Spoon into bowls and garnish with a little drizzle of milk and roasted pumpkin seeds if desired.

For the Squash Bowls (Optional)

  1. Heat the oven to 400 degrees F and line a baking sheet with parchment paper. Slice the tops off the acorn squash and carefully remove the seeds, making sure to keep the bottom of the squash intact.
  2. Drizzle lightly with olive oil and sprinkle with salt. Roast for 20-30 minutes until the squash is just tender but still holding its shape.
  3. Remove from the oven and let cool.
 

Nutrition Facts

Serving Size: 1.5 cups

Amount Per Serving

Calories 548
Total Fat 8g
Calories from Fat -
Saturated Fat 2g
Cholesterol 13mg
Sodium 835mg
Total Carbohydrate 91g
Dietary Fiber 13g
Sugars 8g
Protein 15g
Calcium -
0
Recipe by:

Rich and creamy, this delectable acorn squash soup is made with lactose-free LACTAID® Lactose-Free 2% Reduced Fat High Protein Milk so it comes with an extra boost of protein. Savory thyme, sage, and onion compliment the sweet acorn squash to make a soup that will warm you up from the inside out.

Yield: 4 servings
Prep Time:
Cook Time:
Total Time:
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