Acorn Squash Soups

Although these two recipes can be made with any squash, they are typically made with pumpkin or acorn type squashes. Acorn squash (cucurbita pepo) is a winter type squash with distinct ribs, dark green skin, and sweet yellowish flesh. It typically grows and ripens in summer, but like other winter squashes, keeps well through the winter in a cool, dark place.

Acorn squash, like butternut and turbine squashes, is delectable cooked a variety of ways. It can be steamed, baked, boiled, micro-waved, and even sautéed. It can be mashed like potatoes, served in soups, eaten plain, or dressed up with cinnamon and brown sugar. It is an excellent carbohydrate with meals and can be substituted for potatoes, noodles, and other carbohydrates for those on complex carbohydrate diets (right carb, south beach, diabetes). It contains essential nutrients such as fiber, vitamin-C, vitamin-B, magnesium, and manganese, but isn't as high in beta-carotene (vitamin-A) as darker fleshed squashes.

Soup Recipe Number One

Coconut Thai

What you'll need: 4 acorn squashes (4 to 6 cups cubed squash), 2 cans full fat coconut cream (Thai or Chaokoh brands are best), 6 to 8 cups water, 1 small fresh ginger root (grated ¼ cup), two fresh whole limes (juices, seeds removed, and 1 teaspoon zest from the rinds), 4 to 6 large cloves of garlic (minced 2 tablespoons), 1 medium sized yellow onion (minced 1/3 cup), and unrefined salt and fresh ground peppercorns to taste.

Gently boil cubed squash in the water until soft enough for a fork to easily glide into it.

While the squash is cooking in a blender combine peeled and grated ginger and juices, minced garlic, minced onions, 1 can coconut cream, 1 can water taken from the boiling squash, and the juice and zest from the limes until creamy and well blended.

When squash has cooled, drain the water and SAVE the water in the pan. Blend the squash in the blender, two cups at a time, adding the saved water to facilitate the blending.

When the squash is well pureed, add it back to the pan along with the remaining can of coconut cream and blended spice mixture. Gently bring to a simmer on low, stirring constantly to avoid burning or sticking. Simmer for about 5 to 10 minutes.

Serve with a little salt or pepper to taste, garnish with fresh mint or basil leaves.

The alternate version of this soup called for not pureeing the ingredients, instead boil the squash, garlic, and onions, add the coconut cream, ginger, and lime at the end of the cooking right before serving it.

It can also be made with any squash on hand, including zucchini or cucumbers (my favorite version).

Soup Recipe Number Two

Japanese Adzuki Bean and Squash

Traditionally made with pumpkin or acorn squash, this hardy stew is said to be good for diabetes and promote even blood sugar levels as well as increase effectiveness of insulin. I don't know about these claims, I just know the soup is delicious.

Adzuki beans can usually be found at health food stores in the bulk or spice sections. They are small, like mung beans, but dark red with unusual colorations. They smell meaty and hearty, not like other beans. Presoak them over night to make them less gassy and cook faster.

You will need: 2 cups dried adzuki beans, 2 yellow onions, 1 head garlic, and two acorn squash, plus unrefined sea salt, fresh ground peppercorns, and miso paste to taste.

Cook presoaked adzuki beans until tender.

Separately cook the squash in another pan until tender.

Mince the garlic and onions.

Add the two together and the minced garlic and onions while still boiling hot. The heat should cook the minced garlic and onions instantly.

In a separate cup, mix a little miso paste with hot water, or use your choice of soy sauce or Bragg's liquid amino and a little apple cider vinegar.

Serve immediately and add the salt, pepper and sauce mixture to taste.

Optionally, this soup can be blended after it's cooled to make a creamy and delicious alternative.

This soup can be ladled over fresh, raw spinach for a delectable treat.

These two soups will be sure to warm you up and keep you satisfied. Pair them with a fresh salad and some hearty whole grain bread for a high fiber and high nutrition meal.

Don't worry about the fat from the coconut cream; the Thai soup is still low fat and low calorie. The fat found in coconuts is considered a negative fat, as it burns up faster than any other type of fat, is unsaturated ,and research reveals it may help lower cholesterol and artery clogging plaque. It has been recommended for diabetics as it can help keep blood sugar levels more even.

These two soups are delicious hot or cold. Try making the Thai soup with cucumbers for a cooling summer treat, or serve it as a dessert. They are inexpensive to make, vegan, and high in protein and vitamins!