September 20, 2022

by Alyssa

Curried Cauliflower & Acorn Squash Soup

Jump To Recipe

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.

bowl of curried cauliflower and acorn squash soup with pumpkin seeds

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.

Overhead view of ingredients for curried cauliflower and acorn squash soup

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!
  • Cauliflower
  • White onion – Yellow onion is fine, too.
  • Carrot
  • 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.
  • Garlic
  • 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!

sliced acorn squash in a baking dish

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.

baking sheet with cut cauliflower and spices

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.

collage of cooking vegetables in a pot for soup

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.

collage of adding broth to acorn squash soup in a pot

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.

creamy acorn squash soup in a blender

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.

pouring cauliflower and acorn squash soup into a bowl with a ladle

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.
bowls and pot of curried acorn squash soup with pumpkin seeds

Topping Ideas

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.

bowls of curried cauliflower and acorn squash soup with pumpkin seeds

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.

white bowl of curried acorn squash soup with pumpkin seeds

More Delicious Soup Recipes To Try:

Curried Cauliflower & Acorn Squash Soup

This Curried Cauliflower and Acorn Squash Soup is the perfect creamy texture, packed with veggies and tastes delicious! It's also naturally vegan and freezes well too!
Prep Time 10 minutes
Cook Time 45 minutes
Total Time 55 minutes
Servings 6 Servings
Calories 218kcal
Author Alyssa
Print Pin
bowl of curried cauliflower and acorn squash soup with pumpkin seeds
5 from 4 votes

Ingredients

  • 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

Instructions

  • 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.
    sliced acorn squash in a baking dish
  • 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.
    baking sheet with cut cauliflower and spices
  • 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.
    collage of cooking vegetables in a pot for soup
  • 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.
    collage of adding broth to acorn squash soup in a pot
  • 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.
    creamy acorn squash soup in a blender
  • Serve hot and garnish with a touch of coconut milk (or yogurt) if you so choose. Enjoy and stay warm!
    bowl of acorn squash soup with pumpkin seeds

Video

Notes

Store curried cauliflower and acorn squash soup in an airtight container in the fridge for up to four days. 

Nutrition

Calories: 218kcal | Carbohydrates: 24g | Protein: 4g | Fat: 13g | Saturated Fat: 7g | Sodium: 424mg | Potassium: 873mg | Fiber: 6g | Sugar: 5g | Vitamin A: 4015IU | Vitamin C: 67.2mg | Calcium: 87mg | Iron: 3mg

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About Alyssa

Hey there, I’m Alyssa Rimmer, a certified Holistic Nutritionist, yoga-lover, dog mom, and founder of Simply Quinoa. It’s nice to meet you! I created SQ as a way to provide solutions for women just like me, who were struggling to find helpful information about how to live a healthy and fulfilled life. My hope is that you will find inspiration here on SQ – in my story, in my recipes, in the hundreds of wellness articles, and in our amazing community. Welcome!

Interested in Healthy Eating? Grab our 7-Day Vegan Meal Plan!

With a week’s worth of simple and healthy meals, Eat Clean will help you see just how easy living a life full of whole foods can be. Recipe are 100% gluten-free and vegan!

45 comments
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  1. Can you use a butternut squash for this recipe with similar flavor profile? I actually haven’t had acorn squash before

    • Yes butternut squash should work in replacement of the acorn squash but only use half of the butternut squash, it is larger, and using the entire squash would be too much.

  2. This soup was absolutely delicious! We used our blender and it made the texture extra light and decadent. It is definitely on our favorite list.

  3. This was absolutely delicious! I didn’t use any oil at all for any part of the recipe. Didn’t have parsnip so I added celery., and only used water, and very little salt.. made 10 2/3 cups. Calculated the calories per 1 cup to be 101 calories. Even my husband who is not plant based no added oil said it was very good. Highly recommend! Thanks!

  4. Hi! Everyone is writing about your flatbread, but I don’t see it on this recipe? Where can I find the flatbread everyone is talking about? Sounds amazing, would love to try it with this soup as well!!

    • This was a very old post that was updated and I don’t have the flatbread recipe updated yet – sorry! I’ll have it up hopefully within the next few weeks 🙂

  5. […] Curried Garlic Quinoa Flatbread from Simply Quinoa ~ gluten free, dairy free, egg free, yeast free, […]

  6. With the cost of Quinoa flour being so high I was wondering if buying it in the whole seed form, then use a Vitamix to grind it into flour. I understand doing this doesn’t make as fine as flour. Would this work as a one to one substitute in your recipe? If not, how should I adjust your recipe? Making flour was a cost savings suggested by other websites. Thanks much

    • Yes! You absolutely can. Just grind it up (I recommend toasting the quinoa first in a dry skillet) and then you can sift it to get any of the larger pieces out that didn’t get ground as fine.

  7. I wanted to write and thank you for the quinoa booklet.
    I plan on making the curried cauliflower soup and the quinoa flatbread. I usually make my own curry powder which I’m sure will suit both of these recipes. However, I was wondering what brand or mix of curry you used as I think I would like to use the same.
    Thank you for your wonderful tasty recipes.

  8. Marking this as a MUST for this weekend…Question…here in France, Psyllium Husks can be found in almost too many forms..and I want to be sure of the “format” to be able to reproduce your exquisite recipe and do it justice in a flatbread/cracker texture!…In my local épicerie “bio” they sell it in a “bushy” almost pre-steamed format…in tiny black grains (loose…like chia or flax) format…or in a powdered form ..but more rarely (found in the pharmacie here and looking a bit like Metamucil!)….Do you recommend one of these types for gluten-free baking?…Recent, impressed discoverer of your fertile mind and culinary creativity! Thank you for your generous sharing of your myriad ideas!

    • Hi Donna – I was actually in France recently and so impressed with their understanding of the gluten-free diet. Happy to hear that you’re able to get the ingredients you need. So for the psyllium husks, I use the powder, so it sounds like that would be the best thing to try. I do know that other gluten-free bakers use whole psyllium husks, but I’m not experienced with that so I can’t recommend how to use it. I also like to use guar gum or xanthan gum as binding agent. Hope that helps 🙂 Enjoy the site!! xo

  9. Hi! I don’t have psyllium husks right now, but I do have xanthum gum (which I didn’t know was corn based, thanks for that info!) and was wondering how much of the gum I would put in the recipe?

    • Honestly, I typically just sub them one for one and in this recipe it works out fine. If the recipe called for a larger amount of psyllium husk, the ratio might be different, but for this one it’s pretty simple. Let me know how it works out for you 🙂 xo!

      • Ok, thanks! 🙂 I have only used xanthum gum once or twice at this point anyway, so I wasn’t sure how to sub it! I’ll have to give the flat bread a try here in a day or so (when I have some time). 🙂 Have a great Christmas!

  10. LOVE this!! I just found you through the CLEAN blog! Do you think you could sub quinoa flour with chickpea flour or almond flour?? Would is change the texture too much?

    • Hi Jess – welcome! So happy you found me!

      As far as substitutions go, I think that you could easily sub another flour. Chickpea would be fine, but almond flour has different properties, so most likely wouldn’t be the same proportions of liquid. I think you can take it as it goes and if it’s too dry, just add a touch more water. I’m guessing you’ll only need to add with almond flour rather than using less. Hope that makes sense!

      Let me know how you like them 🙂

      • I LOVED it!! I halved the recipe and used almond flour and no onion powder and it worked GREAT!! I paired it with my butternut squash soup! I just blogged about and added your blog to it to make sure they come to your blog to get the recipe! Thanks for an awesome one!

        • Awesome Jess! So happy the recipe worked out for you. I love the idea of using almond flour, I’m going to have to give that a try. And aren’t these just the perfect accompaniment to soup? Sheesh, I feel like I’m making them 5 times a week now that the weather is so cold 🙂

  11. Thanks for stopping by Jasmine! I absolutely love psyllium husks – I use them in gluten-free baked goods instead of xanthan gum (which is corn based) and they're wonderful. Let me know how they turn out for you or if you use them in any other recipes!

    xo Alyssa

  12. Hi Sophie,

    How is the cleanse going? You must be almost done by now! I hope you've found some great recipes and are enjoying the new way of life. It definitely changed the way I looked at eating by the time I was done.

    Hopefully you made it work with the psyllium husks. I've been using them in baking instead of xanthan gum (which is corn based) in all my baked goods and I love them! Have you tried any other recipes using them?

    Let me know how everything is going!

    xo Alyssa

  13. Wow!! Found your website through the Clean Community Blog! I've never tried Psyllium husk so I'm totally psyched to try this. Thanks for the awesome share! p.s. sweet blog 🙂

  14. Hi Alyssa,

    So I went to Whole Foods to buy Psyllium husk to try your fabulous recipe for quinoa flatbread. I looked in the baking section because I didn't know what psyllium husk was, exactly, and since it was in a baking recipe, I could find it. Anyway, I finally asked someone and the young woman who showed me where it was (in the supplement section under fiber supplements) asked "Are you looking for it for gluten-free baking?" I was like, "Yes!"

    Anyway, I went home and today, as I was getting a piece of salmon ready to saute in coconut oil, I thought, as I sprinkled truffle salt on to its moist, pinky flesh, "Wouldn't it be great if I could put some bread crumbs on this?"

    Anyway, I thought of the psyllium husk I had bought and that comment about gluten free baking.

    So I started the salmon cooking, skin side on the bottom, pink flesh on the top, and then I opened up my jar of psyllium husk– it looked like super fine bread crumbs! So I sprinkled some on top and then, when the bottom started to turn white, I flipped it over and browned the other side (with the husk on it.)

    It was delicious! It tasted like panko crumbs, except I knew it was healthy!

    I was going to post on my blog about it, but then I thought about what they say in the directions– that taking the product without enough liquid could cause choking.

    Do you think that if I posted about coating salmon with the husk and then cooking it it might be dangerous?

    I know you're not a doctor or anything, so don't worry– I won't hold you to an answer or sue you or anything.

    I more wanted to know if this was something that was a discussion in the gluten-free community? As people are using psyllium in baking and cooking, are there certain precautions one should take?

    THANK YOU so much! Your food writing is changing my life!

  15. Hi Sophie,

    So happy I can help. It's funny, the cleanse seems so limiting when you think about it, but when you actually start cooking Clean recipes, it's amazing how many recipes you can make. And they're all so yummy too!

    I will definitely check out your blog as you're going through the next 21 days! It's such a great way to document your journey. I'm excited for you 🙂

    Thank you for all your kind words. I'm happy that my recipes inspire you. I feel so grateful!

    Please continue to let me know how it goes!

    xo Alyssa

  16. Hi Alyssa,

    I checked out the link: so excited! 🙂 My only issue is that I don't know which recipe to try first.

    I am keeping a blog about my cleanse–

    http://cleansingthenovelist.blogspot.com/

    I mention you in my first blog post (raving about your soup, of course) and in the standing page– because reading your blog inspired me to go on the cleanse! So thank you so much for your wonderful writing and passion for life. AND your creativity!

    I saw you even have some desserts on there– and I too love SNACKS! So I'm pumped to make my own crackers.

    Thanks again!

    Sophie

  17. This is in fact Clean! This is by far my favorite soup that I made and the quinoa flatbreads are also clean, so perfect for a lunch (perhaps a pizza or wrap?)!

    I recently just added a new category that tags all my Clean posts. I have some treats, snacks, lunch, soups and smoothie ideas on there.

    Check them all out here: http://queenofquinoa.blogspot.com/search/label/Clean%20Program

    Hope you find something you like! Let me know how it goes. I would love to hear your progress along you 21 day journey 🙂

    xo Alyssa

  18. Hi ALyssa,

    Just checking– you're going to be my go-to-girl (Queen?) for the Clean program.

    This meal is clean, yes? I skimmed the ingredients and I think it just might be!

    You are SO TALENTED. I can't wait to try this as part of my 21 Day Cleanse!

  19. Glad you found the recipe! It's just so great isn't it? I made it the other night as a pizza crust and it was awesome! I definitely recommend playing with the flavors – there's so much you can do!

    Thanks for sharing the recipe – it looks great! xo Alyssa

  20. So happy you found my recipe! Quinoa flour is amazing – it packs all the protein and flavor that the grain does, but you can use it in so many different wants! To sub the psyllium husk, I would try flaxseed meal. The psyllium is really just used to help bind the bread (so you could try a gum – but if cleansing I would avoid them). You could also try chia meal or straight chia seeds (maybe add a touch more water) and see if that works out. Let me know how it goes – the fresh basil you posted on the Clean site sound divine!

  21. can't wait to try this flatbread. Do you have any suggestions on what I can use in place of the psyllium husk? I don;t have any on hand right now and I really want to try making this flatbread tomorrow.

    really love your recipes.

  22. The soup was seriously delicious, but the flatbreads were definitely my favorite part of the meal. I used them again with my last night's dinner as a sandwich bread for pesto chicken. They were perfect! Hope you enjoy 🙂

  23. Hi Junia – love your blog! I'm very intrigued about your flatbread – the whole grains look delicious! Last night I made this again, but made the dough plain, brushed the uncooked flatbreads with olive oil, sprinkled with chili powder and coarse sea salt…paired with black bean soup. Yummy!!! I'll be trying yours next time! 🙂

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