This Curried Cauliflower and Acorn Squash Soup is super creamy, packed with veggies, and it tastes delicious! It's also naturally vegan and freezes well so you can keep it on hand for easy meals.
I love all kinds of creamy soups, from Creamy Vegan Broccoli Soup to Slow Cooker Vegan Split Pea Soup. And this curried cauliflower and acorn squash soup recipe is one of my all-time favorites. I make it every fall when acorn squash is in season and it always warms me right up.
This is a great soup to make for meal prep, entertaining, or just a chill night in. It takes about 45 minutes, and you'll need a blender (immersion or regular), baking sheet, and a big pot.
This healthy acorn squash soup is light, creamy, incredibly flavorful, and it has the most gorgeous curry-yellow color. Best of all, it’s actually satisfying because it's packed with vitamins, minerals, protein, and fiber.
What You’ll Need
Scroll down to the recipe card below this post for ingredient quantities and full instructions.
- Acorn squash – You’ll need to scoop out the seeds, but you can save them and roast them just like pumpkin seeds if you’d like!
- White onion – Yellow onion is fine, too.
- Parsnip – Parsnip adds another layer of flavor and sweetness to this cauliflower and acorn squash soup, but if you’re not a fan, just add another carrot instead.
- Vegetable broth – Use a low-sodium store-bought broth or make your own vegetable broth from scratch.
- Filtered water
- Full-fat coconut milk – This gives the soup its luxurious creamy texture. If you use lite coconut milk instead, it won’t be nearly as thick.
- Curry powder – Mild curry powder or hot—whichever you prefer.
- Olive oil
- Salt and pepper
Does Acorn Squash Need to Be Peeled Before Cooking?
Nope, you don’t have to peel the acorn squash! Once the squash is roasted, it’s easy to scoop the flesh out with a spoon, then you can discard the skin.
How to Make Curried Cauliflower and Acorn Squash Soup
If you want to get a head start on this recipe, you can roast the veggies up to 3 days ahead of time. But don’t worry, it’s also easy enough that you can make it in one go!
Roast the squash. Preheat your oven to 400ºF. Pour 1/4 inch of water into a shallow baking dish and place the two squash halves in it with the cut side down. Bake on the center rack of the oven for 20 to 30 minutes.
Roast the cauliflower. Toss the cauliflower with a tablespoon of olive oil and a tablespoon of curry powder, then season with salt and pepper. Roast the cauliflower on a baking sheet for 20 to 25 minutes, turning halfway through.
Cook the rest of the vegetables. Heat the remaining oil in a large saucepan or Dutch oven on the stovetop. Add the onions, carrots, parsnips, and garlic and sauté until the onions are translucent and the carrots are softened. Stir in the roasted cauliflower and cook for a few minutes more.
Simmer. Scoop the squash flesh into the pot, then add the vegetable broth, water, coconut milk, salt, pepper, and remaining curry powder. Bring the mixture to a boil, then reduce to medium-low and simmer for 10 to 15 minutes.
Finish. Take the soup off the heat and use an immersion blender or a high powered blender to puree it until it's smooth and creamy.
Tips for Success
Here are some simple hints and tips for perfect curried cauliflower and acorn squash soup:
- Can’t find acorn squash? You can use butternut squash, delicata squash, or really any variety of winter squash other than spaghetti squash.
- Knowing when the squash is done. Depending on the size and shape of your squash, it may need a little more time in the oven. You should be able to easily pierce the flesh with a fork when it’s done baking.
- Use a high-powered blender if you have one. I love using my high-powered blender to make the creamiest, silky-smooth soup, but if you don't have one, no worries! You can always use an immersion blender. Here's the one that I like.
I'm all about the toppings for creamy soups. I find that having something a little different keeps me interested in the bowl in front of me.
I serve this acorn squash soup with a giant dollop of coconut yogurt on top, along with some red pepper flakes, fresh cilantro, and a drizzle of olive oil. Pumpkin seeds, hemp seeds, fried garlic, parsley, or even cashew cream would be equally delicious!
If you like more crunch or protein, add crispy chickpeas, tempeh bacon, baked tofu, or toasted pecans or hazelnuts. For some authentic Indian flavor, swirl in a spoonful of mint chutney.
How to Store and Reheat
This is a great healthy recipe for vegan meal prep. You can store curried cauliflower and acorn squash soup in an airtight container in the fridge for up to four days.
Can This Recipe Be Frozen?
Yes, for longer storage, you can freeze this acorn squash soup for up to three months. Defrost the soup in the fridge overnight and reheat it on the stove.
More Delicious Soup Recipes To Try:
- Tomato Bisque
- Roasted Broccoli Chowder
- Butternut Squash and Apple Soup
- White Bean and Mushroom Soup
- Roasted Red Pepper + Tomato Quinoa Soup
- Detox Turmeric Lentil Soup
Curried Cauliflower & Acorn Squash Soup
- 1 acorn squash halved with the seeds removed
- 1 head of cauliflower chopped into florets (about 6 cups)
- 1 cup white onion diced
- 1 cup carrot diced
- 1 cup parsnip diced
- 1 garlic cloves crushed
- 2 cups vegetable broth
- 2 cups filtered water
- 1 cup full-fat coconut milk
- 2 tablespoons curry powder
- 2 tablespoons olive oil
- Salt and pepper to taste
- Preheat the oven to 400ºF.In a shallow baking dish, add 1/4 inch of water and place the two squash halved face down. Place in the center of the oven for 20 – 30 minutes.
- While the squash is cooking, toss the cauliflower with 1 tablespoon olive oil and 1 tablespoon curry powder. Add salt and pepper to taste. Place on a baking sheet and roast in the oven for 20 – 25 minutes, turning halfway through.
- On the stovetop, heat the remaining tablespoon of oil in a large saucepan (or dutch oven) and sauté the onions, carrots, parsnips and garlic together until the onions are translucent and the carrots have begun to soften. Add the cauliflower when it is done roasting, and sauté for another few minutes.
- When the squash is done, scoop the flesh out of the skins and add it to the pot. Add the vegetable broth, water, coconut milk, salt, pepper and the remaining curry powder (add more of any if you'd like) and bring the soup to a boil. Turn it down to medium-low and let it simmer for another 10 – 15 minutes.
- Take the soup off the heat and with an immersion blender, or in a high powered blender, puree it until it's smooth and creamy.
- Serve hot and garnish with a touch of coconut milk (or yogurt) if you so choose. Enjoy and stay warm!
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