Acorn Squash Soup

Makes 4 - 6 Servings
This recipe from our friend Allan Bell is like a Hug in a Mug. It is as delicious as his Butternut Squash & Cheddar Soup, without the added calories.
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  • 3 acorn squashes
  • 2 tablespoons (30ml) olive oil
  • 1 teaspoon (5ml) kosher salt
  • 1 teaspoon (5ml) black ground pepper
  • 1 medium yellow onion, finely chopped
  • 2 carrots, peeled, finely chopped
  • 1 medium apple, peeled, cored and seeded, finely chopped
  • 4 cups (1L) vegetable stock
  • ¼ teaspoon (1ml) sage
  • 1 teaspoon ( 5ml) dried thyme
  • 2 bay leaves
  • ¼ cup (60g) crème fraîche


Preheat the oven to 400°F/205°C.

Line a baking sheet with parchment paper.  Cut the squashes in half and remove seeds.  Sprinkle each cavity with salt and pepper and place the cut side down onto the baking sheet.  Roast for 45-50 minutes until the outer skin is easily pierced with a fork and the flesh inside is tender.  Remove from the oven and let cool.

Meanwhile, heat the olive oil in a large pot over medium/high.  Add the carrots, apple and onions and sauté until tender, about 5-8 minutes.  Add the sage and thyme and combine well. Remove the flesh from the skin of the acorn squash and add to the pot along with the vegetable stock. Add in the bay leaves.  Stir to completely combine all the ingredients together.  Bring to a boil, then reduce to simmer for 15-20 minutes.  

Remove pot from heat and remove the bay leaves.  Purée mixture using an immersion blender (easiest method) or a food processor or blender.  Once fully puréed, season with salt and pepper to taste.  Serve in mugs and garnish the top with a dollop of crème fraîche.

Chef’s Note:  If crème fraîche is not available substitute with sour cream.


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