During these cold NY winters, all I am dreaming about is a good warm bowl of soup. Easy to make, flavorful, packed with nutrients, soups are one of my to-go meals. In this recipe, we are using the seasonal and incredible acorn squash. Paired with orange juice, it gives you a delicious and surprising soup.

What are the benefits of acorn squash?

Acorn squash is from the Cucurbita family. It is rich in antioxidants, vitamins A and C, beta carotene, folate, and magnesium. Indeed, a cup of acorn squash will cover 18% and 37% of your daily dose of vitamins A and C, respectively. While vitamin A is necessary to preserve your eyesight, growth, and immunity, vitamin C can boost your immune system and improve iron absorption, which is essential to producing red blood cells and transporting oxygen. Additionally, a cup of acorn squash comprises 9g of soluble and insoluble fibers, necessary to assure a regular and healthy bowel movement.

What does acorn squash taste like

Acorn squash has a sweet taste. It is also very nutty and buttery. Paired with orange, this soup is fresh and citrusy.

Is tofu good for you?

Tofu is an excellent source of plant-based protein with g per. It is a complete protein, meaning that the 9 essential amino acids are present in a serving of tofu. It is rich in calcium and iron. For example, 100g of tofu has 138% iron than a serving of beef.

Tofu in soups…Really? 

By adding tofu in soups, by cutting it into cubes or blending it, you can increase the protein content of the dish. Moreover, it adds creaminess to the soup, making it even more epic!



  • 1 acorn squash
  • 2 tbsp olive oil
  • 1lb silken  tofu
  • 1 onion, chopped
  • 3 garlic cloves, minced
  • 1 orange
  • Salt
  • Pepper

Toppings (optional)

  • Coconut cream
  • Cilantro


  1. Preheat the oven to 400F (205C).
  2. Cut the squash in half. Scoop out and discard the seeds. Drizzle olive oil. Add salt and pepper.
  3. On a roasting tray, put the squash face down. Bake for 40 minutes.
  4. In a pan on medium-high heat, drizzle olive oil. Caramelize the onion and garlic until golden brown.
  5. In a blender, add the tofu, onion, garlic, and the flesh of the squash. Add the juice of an orange. Sprinkle salt and pepper. Blend. If the mixture is too thick add water or vegetable broth.
Nutrition Breakdown

cals: 196 • fat: 9.3g • protein: 7g • carbs: 21.5g

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