Creamy Acorn Squash and Lentil Soup Vegan
Warm up with a bowl of this delightful vegan Creamy Acorn Squash and Lentil Soup, a comforting blend of roasted acorn squash, hearty lentils, and aromatic spices. This recipe delivers a velvety texture with the help of unsweetened coconut milk, creating a dairy-free richness that perfectly complements the earthy flavors of cumin, coriander, and turmeric. Packed with wholesome vegetables like carrots, celery, and onions and naturally gluten-free, this soup is as nutritious as it is flavorful. Perfect for a cozy dinner or meal prep, it’s an irresistible plant-based meal that’s easy to prepare and bursting with fall-inspired goodness. Garnish with fresh parsley for a pop of color and freshness, and savor every spoonful!
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Recipe Information
Ingredients
- 1 medium Acorn squash
- 2 tablespoons Olive oil
- 1 medium, diced Yellow onion
- 3 cloves, minced Garlic
- 1 medium, diced Carrot
- 1 stalk, diced Celery
- 1 cup Dried green or brown lentils
- 4 cups Vegetable broth
- 1 cup Unsweetened coconut milk
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 0.5 teaspoons Ground turmeric
- 1 teaspoon (adjust to taste) Salt
- 0.5 teaspoons Black pepper
- 2 tablespoons, chopped (optional for garnish) Fresh parsley
Instructions
Preheat your oven to 400°F (200°C). Slice the acorn squash in half, scoop out the seeds, and brush the flesh with 1 tablespoon of olive oil. Place the squash halves cut-side down on a baking sheet lined with parchment paper. Roast for 25-30 minutes, or until the flesh is soft and tender. Set aside to cool slightly.
While the squash is roasting, heat the remaining 1 tablespoon of olive oil in a large pot over medium heat. Add the diced onion and sauté for 5 minutes until softened and translucent.
Stir in the minced garlic, diced carrot, and diced celery. Cook for another 5 minutes, stirring occasionally, until the vegetables are slightly softened.
Add the dried lentils, vegetable broth, ground cumin, ground coriander, ground turmeric, salt, and black pepper to the pot. Stir well and bring the mixture to a boil.
Reduce the heat to low, cover the pot, and let it simmer for 20 minutes, or until the lentils are tender.
Once the roasted squash has cooled enough to handle, scoop the flesh out of the skins and add it to the soup. Stir to combine.
Using an immersion blender, puree the soup in the pot until smooth and creamy. Alternatively, transfer it in batches to a countertop blender and blend until smooth, then return it to the pot.
Stir in the unsweetened coconut milk and let the soup heat through for 5 minutes. Taste and adjust seasonings as needed.
Serve hot, garnished with fresh parsley if desired. Enjoy your rich and creamy Acorn Squash and Lentil Soup!
Nutrition Facts
Calories |
393 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.8 g | 14% | |
| Saturated Fat | 2.6 g | 13% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1076 mg | 47% | |
| Total Carbohydrate | 60.0 g | 22% | |
| Dietary Fiber | 10.8 g | 38% | |
| Total Sugars | 6.7 g | ||
| Protein | 18.5 g | 37% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 115 mg | 9% | |
| Iron | 5.6 mg | 31% | |
| Potassium | 1180 mg | 25% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
