Butternut Squash and Carrot Soup

This butternut squash and carrot soup is everything you want on a chilly day. It is creamy, naturally sweet, and packed with roasted vegetables that taste as if you worked way harder than you actually did.

I originally published this recipe in early 2018 and have since added some new photos and a few more success tips.

The butternut squash and carrots caramelize in the oven, giving you a subtle sweetness you can't get from stovetop simmering alone. The aromatics (hello, shallots, sweet onions, garlic) add depth, while the coconut milk gives it that silky, restaurant-style finish.

Pair it with my protein-packed chicken fruit salad, roasted squash, or my pillow-soft banana roll bread rolls.

This is the kind of recipe you make once, and then make weekly. So grab a spoon and settle in, we're making comfort food the easy way.

Reasons To Love This Butternut Squash And Carrot Soup

This soup checks every box. It is cozy, wholesome, budget-friendly, versatile, and ridiculously simple.

• It's beginner-friendly: everything roasts on one sheet pan, no babysitting, no fuss, it just blends into a silky soup.
• Freezer-friendly: it freezes like a champ, reheats beautifully, and pairs well with crusty bread, grilled cheese sandwich, or that leftover rotisserie chicken.
• Easily customizable: Vegan? Use coconut milk and vegetable stock. Need to sneak in extra veggies for the kids? Toss in some cauliflower or bell pepper. It's simple, nourishing, and perfect for meal prep for busy weeknights.

📃Ingredient Description

Here are some of the key ingredients needed to make this pureed soup:

• Butternut Squash: I love to get them when they are in season. Thankfully, you can still get them year-round in most places. Creamy, slightly sweet, and perfect for roasting. When blended, it gives the soup its velvety body.
• Carrot: They bring a bright sweetness and help balance the earthy squash. It also adds that gorgeous golden color.
• Sweet peppers: This adds a little sweetness and color to the soup. The soup tastes exceptionally great when they are roasted.
• Cream: I used canned coconut milk to keep things light and healthy. You can use half-and-half or heavy cream as well. If using heavy cream, reduce the amount by at least half of what's called for.
• Broth: The vegetable broth was my liquid of choice to keep this butternut squash soup completely vegan. You can use beef or chicken-based broth if that's all you have. You can also use water, but adjust the seasoning to taste.
• Spices: smoked paprika and garam masala are my go-to warm spices for this soup, thanks to their rich fragrance and aromatic notes.
• Onion: a mild, sweet onion, like yellow or white, can be used, but avoid red onions, as they can easily overpower the rest of the ingredients. Leeks are another excellent option.
• Garlic: roasts into a mild, buttery finish that keeps the soup from tasting bland. Non-negotiable.

 Please refer to the recipe card for the exact measurements. 

📝Step-by-Step Instructions

Detailed instructions are outlined in the recipe card below, but here are a few steps with visuals to guide you:

• Roast until the veggies get browned edges; that caramelization is pure flavor gold.
• Add a splash of olive oil while blending for that glossy, velvety restaurant-style finish.
• If the soup is too thick, whisk in warm stock. If it is too thin, let it simmer uncovered to reduce.
• Freeze leftovers flat in bags. They thaw faster and stack easily.
• If using frozen squash or carrots, roast straight from frozen; no need to thaw.
• Add a pinch of sugar or maple if the squash wasn't naturally sweet.

Heating, Freezing, and Storage Instructions

Freezing

Let the soup cool completely, then portion it into airtight containers or freezer bags. Leave a little space at the top, since soup tends to puff up when frozen. Lay the bags flat to freeze, then stack them up. It'll stay delicious for about 2-3 months.

Storage

Once the soup cools, pop it into the fridge in sealed containers. It'll hold up for 4-5 days, and the flavor actually gets better by day two. If you plan to freeze some, do it within the first day or so while everything's still super fresh.

Reheating

Warm the soup on the stovetop over low heat, adding a splash of broth or water if it's thick. Microwave works too, just heat in short bursts and stir so it warms evenly.

✅Recipe FAQS

Love Comfort Soups? Here are More Recipes To Try:

Have you given this recipe or any other from my website a try? Please consider leaving a ⭐ star rating and sharing your experience in the 📝 comments section. Your feedback means the world to me, and I'm excited to hear from you!

PEACE & LOVE

Maureen

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📖 Recipe

Butternut Squash and Carrot Soup

This butternut squash and carrot soup is everything you want on a chilly day. It is creamy, naturally sweet, and packed with roasted vegetables that taste gourmet. The aromatics add depth, while the coconut milk gives it that silky, restaurant-style finish. It's beginner-friendly and keeps well in the freezer.

5 from 8 votes

Print Pin Rate

Course: Appetizer, entree, sides, Soup

Cuisine: international

Diet: Gluten Free, Low Calorie, Low Fat

Prep Time: 10 minutes minutes

Cook Time: 46 minutes minutes

Total Time: 56 minutes minutes

Servings: 4

Calories: 238kcal

Author: Maureen Celestine

Equipment

• ▢
  Blender
• ▢
  Oven

Ingredients

• ▢ 1.5 lbs. butternut squash
• ▢ 2 large carrots about 288g
• ▢ 1 large sweet or yellow onion 267g
• ▢ 1 garlic head
• ▢ 3 medium sweet peppers
• ▢ 1 tablespoon extra virgin olive oil plus more for drizzling
• ▢ Kosher salt and ground black pepper to taste
• ▢ 1 teaspoon grated fresh ginger 16g
• ▢ 2 cups vegetable or chicken stock
• ▢ 1 oz fresh thyme stemmed
• ▢ 1 teaspoon smoked paprika
• ▢ 1 teaspoon garam masala
• ▢ ¾ cup coconut milk from one 13.66 oz can

Instructions

• Preheat your oven to 425°F (218°C). Line a large baking sheet with parchment paper and set aside.
• Using a sharp kitchen knife, carefully cut the ends off the butternut squash. Slice it in half lengthwise and scoop out the seeds with a metal spoon.
  1.5 lbs. butternut squash
• Peel the carrots with a vegetable peeler, trim the ends, and cut them into medium chunks (about 2 inches).
  2 large carrots
• Cut the onion in half and place the halves on the baking sheet, cut-side down. Slice the top off the garlic bulb to expose the cloves, drizzle with extra-virgin olive oil, and season lightly with salt and pepper. Wrap the garlic in foil and add it to the baking sheet.
  1 large sweet or yellow onion, 1 garlic head
• Trim the tops off the sweet peppers, slice them in half lengthwise, and remove the seeds.
  3 medium sweet peppers
• Arrange all the vegetables on the baking sheet face-side up.
• Drizzle generously with extra-virgin olive oil, then sprinkle with kosher salt and black pepper. Toss gently to coat everything evenly, then flip the squash, onion, and peppers over so they are face down for roasting.
  1 tablespoon extra virgin olive oil, Kosher salt and ground black pepper to taste
• Roast for 40-45 minutes, or until the squash is fork-tender and the vegetables are lightly caramelized around the edges. Check the peppers and carrots around the 25-30 minute mark, remove early if they're already soft so they don't burn.
• Let the vegetables cool slightly. Squeeze the roasted garlic cloves out of their papery skins. Peel the skin off the squash and peppers, then transfer the squash, carrots, peppers, onion, and garlic to a blender (or a large pot if you're using an immersion blender).
• Add the stock, ginger, and fresh thyme. Blend until smooth and creamy, adding extra stock as needed to reach your desired consistency.
  1 teaspoon grated fresh ginger, 2 cups vegetable or chicken stock, 1 oz fresh thyme
• Pour the blended soup into a medium saucepan. Stir in the paprika, masala, coconut cream (or milk), and additional salt and pepper to taste.
  1 teaspoon garam masala, 1 teaspoon smoked paprika, ¾ cup coconut milk
• Bring to a gentle simmer over medium heat for 5-6 minutes, to warm everything through and deepen the flavor.
• Remove from heat. Ladle into bowls and load up those toppings. Pumpkin seeds, chili oil, crispy leeks, herb oil, coconut cream swirls, whatever your heart desires. Serve warm with crusty bread.

Notes

Please refer to the body of the posts for more useful cooking tips, process shots, and serving options.

Let the soup cool, then store it in airtight containers for 4-5 days or freeze flat for up to 3 months. Reheat gently on the stove (add a splash of broth if it thickens) or microwave in short bursts, stirring as you go.

 

Nutrition

Serving: 1 | Calories: 238kcal | Carbohydrates: 32g | Protein: 4g | Fat: 13g | Saturated Fat: 9g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 507mg | Potassium: 934mg | Fiber: 6g | Sugar: 8g | Vitamin A: 24668IU | Vitamin C: 78mg | Calcium: 138mg | Iron: 4mg

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