Acorn Squash and Apple Soup

Gluten Free
Dairy Free
Health score
20%
Acorn Squash and Apple Soup
100 min.
6
365kcal

Suggestions


Warm up your kitchen and your soul with this delightful Acorn Squash and Apple Soup, a perfect blend of sweet and savory that embodies the essence of comfort food. This gluten-free and dairy-free recipe is not only a treat for your taste buds but also a nourishing option for those with dietary restrictions. With its vibrant colors and rich flavors, this soup is an ideal choice for lunch, dinner, or any gathering where you want to impress your guests.

The star of this dish is the acorn squash, which brings a natural sweetness and creamy texture that pairs beautifully with tart cooking apples like Granny Smith. The addition of aromatic herbs such as thyme and basil elevates the flavor profile, making each spoonful a delightful experience. As the soup simmers, your kitchen will be filled with an irresistible aroma that will have everyone eagerly anticipating mealtime.

Ready in just 100 minutes, this recipe serves six, making it perfect for family dinners or meal prep for the week ahead. Each serving is packed with 365 calories, providing a satisfying and wholesome option that doesn’t compromise on taste. So, gather your ingredients and get ready to create a bowl of warmth and comfort that will leave everyone asking for seconds!

Ingredients

  • 1.5 pounds acorn squash 
  • tablespoons butter 
  • medium onion yellow sliced
  • medium baking apples are apples that have a sweet-tart balance and hold their shape when peeled sliced (Granny Smith, Greening or Haralson)
  • teaspoon thyme leaves dried
  • 0.3 teaspoon basil dried
  • 28 ounces chicken broth canned (4 cups)
  • teaspoon nutmeg 
  • 0.5 teaspoon salt 
  • 0.3 teaspoon pepper white black
  • 0.5 cup frangelico 

Equipment

  • food processor
  • bowl
  • frying pan
  • sauce pan
  • oven
  • blender
  • slotted spoon

Directions

  1. Heat oven to 350°.
  2. Cut squash in half; remove seeds and fibers.
  3. Place squash, cut sides up, in rectangular pan, 13 x 9 x 2 inches.
  4. Pour water into pan until 1/4 inch deep.
  5. Bake uncovered about 40 minutes or until tender. Cool; remove pulp from rind and set aside.
  6. Melt butter in heavy 3-quart saucepan over medium heat. Cook onion in butter 2 to 3 minutes, stirring occasionally, until crisp-tender. Stir in apples, thyme and basil. Cook 2 minutes, stirring constantly. Stir in broth.
  7. Heat to boiling; reduce heat to
  8. low. Simmer uncovered 30 minutes.
  9. Remove 1 cup apples with slotted spoon; set aside.
  10. Place one-third of the remaining apple mixture and squash in blender or food processor. Cover and blend on medium speed about 1 minute or until smooth; pour into bowl. Continue to blend in small batches until all the soup is pureed.
  11. Return blended mixture and 1 cup reserved apples to saucepan. Stir in half-and- half, nutmeg, salt and pepper; heat until hot.

Nutrition Facts

Calories365kcal
Protein38%
Fat36.42%
Carbs25.58%

Properties

Glycemic Index
29
Glycemic Load
2.67
Inflammation Score
-8
Nutrition Score
14.286521740582%

Flavonoids

Cyanidin
0.95mg
Peonidin
0.01mg
Catechin
0.79mg
Epigallocatechin
0.16mg
Epicatechin
4.57mg
Epicatechin 3-gallate
0.01mg
Epigallocatechin 3-gallate
0.12mg
Apigenin
0.01mg
Luteolin
0.23mg
Isorhamnetin
0.92mg
Kaempferol
0.2mg
Myricetin
0.01mg
Quercetin
6.15mg

Nutrients percent of daily need

Calories:364.97kcal
18.25%
Fat:14.84g
22.83%
Saturated Fat:3.89g
24.34%
Carbohydrates:23.46g
7.82%
Net Carbohydrates:19.83g
7.21%
Sugar:7.18g
7.98%
Cholesterol:66.15mg
22.05%
Sodium:880.33mg
38.28%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:34.84g
69.67%
Selenium:25.01µg
35.73%
Phosphorus:257.63mg
25.76%
Vitamin B6:0.48mg
23.78%
Zinc:3.53mg
23.52%
Vitamin B12:1.33µg
22.13%
Vitamin C:17.19mg
20.84%
Vitamin B3:4.06mg
20.3%
Potassium:693.94mg
19.83%
Vitamin A:866.88IU
17.34%
Magnesium:67.95mg
16.99%
Iron:2.74mg
15.25%
Fiber:3.62g
14.49%
Manganese:0.26mg
12.89%
Vitamin B1:0.18mg
11.96%
Vitamin B2:0.17mg
9.91%
Copper:0.17mg
8.52%
Folate:27.81µg
6.95%
Calcium:68.44mg
6.84%
Vitamin B5:0.52mg
5.19%
Vitamin K:5.17µg
4.92%
Vitamin E:0.69mg
4.57%