This Clubmember’s souped-up solution for leftover vegetables was inspired by our Creamy Sweet Potato Carrot Soup. “I prepared this soup based on what was in the house, and eliminated the dairy and added sweetener. Use your own favorites for the squash and root vegetables as long as it adds up to about 8 cups”. Gluten-free, vegan, and Paleo-friendly.

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  • Preparation Time

    20 minutes

  • Cooking Time

    25 minutes (+ up to 1 hour)

  • Difficulty Rating


  • Health Level


  • Serves


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  1. 1 small winter squash, e.g. acorn, butternut (small), or mini sugar pumpkin or 2 cups peeled, cooked, mashed
  2. 1 Tbsp. / 15 ml extra-virgin olive oil
  3. 4 cloves fresh garlic minced
  4. 1 medium sweet onion, peeled and chopped
  5. 1 medium sweet potato or yam, peeled and chopped or ½ cup / 100 g cooked, mashed
  6. 1 medium parsnip, peeled and chopped or ½ cup / 100 g cooked, mashed
  7. 2 small carrots, peeled and chopped or ½ cup / 115 g cooked, mashed
  8. 2 medium stalks celery (½ cup / 100 g), finely chopped
  9. ½ tsp / 1 g ground black pepper
  10. 6+ cups / 1½+ liters water or vegetable broth/stock
  11. 8 medium scallions / spring green onions (½ cup / 100 g), chopped
  12. Fresh herbs for garnish (optional)


  1. If using raw squash: Cut in half and clean out seeds and strings, bake at 350°F / 180°F for 1 hour until nearly tender, then scoop out and chop flesh, setting shells aside*; alternatively, raw squash can be peeled, chopped, and steamed for 30 minutes until nearly tender.
  2. Warm oil in large lidded pot over medium heat, and saute garlic and onions until translucent.
  3. Add all vegetables and pepper, toss to coat well with oil. Cover, and cook for about 3 minutes.
  4. Remove cover, add water or broth/stock, and bring to a boil.
  5. Lower heat to medium-low, cover, and cook until all vegetables are soft, about 15 minutes.
  6. Remove from heat and spoon solids into a food processor (this may have to be done in batches) and puree. Add more liquid to each batch and process for additional time to get desired texture.
  7. Stir* in scallions before serving.

*Serving suggestion: Spoon hot soup into acorn squash shells and garnish with chopped scallions and fresh herbs, if desired. Goes will with freshly-grated Parmesan cheese (each tablespoon / 6 g = ⅓ protein exchange)

*Helpful hint: Trim the bottoms of the shells to sit flat or drop shells into a bowl to prop upright.

Serving Size: 2 cups /480 ml

Exchanges per Serving: 1 Carb, 1 Fat, 1 Veg

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