This nourishing and delicious Ginger & Cardamom Spiced Acorn Squash Soup is the perfect recipe to make on those lazy nights when you’re struggling to decide what to make for a meal. With only 9 ingredients, this comforting plant-based soup can be enjoyed on its own or paired with a salad, sandwich, whole wheat bread, legume-based or whole grain pasta (or gluten-free alternative). Garnish with a pinch of chopped fresh herbs like parsley, cilantro, basil or rosemary.  You can also sprinkle on top some toasted pine nuts or pumpkin seeds. If you like, add a swirl of cashew cream or other non-dairy cream on top for a fancier presentation to ‘wow’ family or guests!

Ginger & Cardamom Spiced Acorn Squash Soup
5 from 1 vote
Ginger & Cardamom Spiced Acorn Squash Soup
Prep Time
5 mins
Cook Time
20 mins
Total Time
25 mins

Enjoy this nourishing & delicious plant-based soup that is so easy to put together it will be ready in no time!

Course: Appetizer, Main Course, Side Dish, Soup
Cuisine: All Cuisines
Servings: 4
Calories: 139 kcal
  • 1 small acorn squash (about 723 g in raw weight with skin)
  • 1 cup canned small white navy beans or white cannellini beans [174 g] (a little less than ½ of a 19 ounce or 540 mL of beans)
  • 1 ½ tablespoons minced ginger
  • 1 ½ tablespoons minced garlic (about 2 large garlic cloves)
  • 3 ½ cups vegetable broth, divided [840 mL] (or bean cooking liquid)
  • 1 cup sliced carrots [132 g]
  • 1 ½ teaspoons salt
  • ¼ teaspoon ground black pepper
  • ½ teaspoon ground cardamom
  1. Wash and cut the acorn squash in half. Scoop out the seeds. Then place half the acorn squash face down in a shallow microwaveable bowl. Add ¼ cup of water [60 mL] then place this bowl into the microwave, and cook the acorn squash for about 5-6 minutes in the microwave. The acorn squash is done when the flesh is soft enough to be scooped out with a spoon. Then repeat this process with the other half of the acorn squash.

  2. Meanwhile, mince the garlic and ginger, then slice the carrots.

  3. Rinse and drain the canned small white navy beans or cannellini beans well, then set aside 1 cup of beans. (Alternatively, use home cooked white navy beans or cannellini beans).

  4. Heat 2 tablespoons of vegetable broth until hot in a medium pot on a medium heat setting. Next, sauté the minced garlic, ginger and sliced carrots together for 3-5 minutes and until most of the broth has been cooked away. (If the broth dries out almost completely in the pot before the time is up, just add in a bit more broth and lower the heat setting).

  5. Use a spoon to easily scoop out the acorn squash flesh and place these into a tall standing blender or food processor bowl. Add in the salt, cup of beans, carrot/garlic/ginger mixture, ground black pepper and the remaining amount (nearly 3 ½ cups) of vegetable broth. Blend these ingredients together very well into a smooth puree texture.

  6. Pour this soup gently (to avoid splatters) back into the cooking pot and then add in a ½ teaspoon of ground cardamom. Stir to combine the pot contents well.

  7. Now bring the soup to a boil on medium heat, then turn down the heat setting slightly and let the soup contents simmer on a gentle boil for 5 minutes. Then taste and adjust seasonings (you may add in a little bit more ground black pepper or salt if desired). Add garnish/toppings if desired and enjoy!

Recipe Notes

For microwaves with a wattage below 1000W, the cooking time in the microwave will be longer. You can microwave the acorn squash for a few minutes longer if needed. 


If you don’t have a high speed food processor or blender, you can use an immersion stick to blend up the soup contents right before serving.


Use more ginger in this recipe if you want more of a gingery kick to this soup!

Nutrition Facts
Ginger & Cardamom Spiced Acorn Squash Soup
Amount Per Serving
Calories 139 Calories from Fat 9
% Daily Value*
Fat 1g2%
Saturated Fat 1g6%
Sodium 871mg38%
Potassium 676mg19%
Carbohydrates 31g10%
Fiber 8g33%
Sugar 4g4%
Protein 5g10%
Vitamin A 660IU13%
Vitamin C 15mg18%
Calcium 83mg8%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.

2 Replies to “Ginger & Cardamom Spiced Acorn Squash Soup”

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating

Grab this FREE Quick Start Grocery Guide for Plant-Based Essentials for plant-based diet success & faster, easier plant-based cooking (quick tasty plant-based meal recipes included) - DOWNLOAD NOW!

%d bloggers like this: