Butternut Squash Carrot Soup
Warm your soul with this velvety Butternut Squash Carrot Soup, a comforting and wholesome recipe that perfectly balances earthy sweetness and aromatic spices. Roasted butternut squash and carrots form the heart of this creamy soup, bringing out their natural caramelized flavors. Sautéed onions, garlic, and a touch of cinnamon and nutmeg add depth and warmth, while unsweetened coconut milk gives it a luscious, dairy-free creaminess. Easy to prepare with just 15 minutes of prep time, this gluten-free and vegan-friendly soup is ready in under an hour, making it an ideal choice for weeknight dinners or meal prep. Garnished with fresh parsley, it’s as beautiful as it is nourishing. Whether served as a starter or a main course, this soup is guaranteed to delight your taste buds!
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Recipe Information
Ingredients
- 1 medium (approximately 2 pounds) butternut squash
- 4 large carrots
- 1 medium yellow onion
- 3 large garlic cloves
- 3 tablespoons olive oil
- 4 cups vegetable broth
- 1 cup coconut milk (unsweetened)
- 0.5 teaspoons ground cinnamon
- 0.25 teaspoons ground nutmeg
- 1 teaspoon (adjust to taste) salt
- 0.5 teaspoons black pepper
- 2 tablespoons (chopped) fresh parsley (optional, for garnish)
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
Peel the butternut squash and remove the seeds. Cut the squash into 1-inch cubes.
Peel the carrots and cut them into 1-inch pieces.
Place the butternut squash and carrot pieces on the prepared baking sheet. Drizzle with 2 tablespoons of olive oil and sprinkle with a pinch of salt and pepper. Toss to coat evenly.
Roast the vegetables in the preheated oven for 25-30 minutes, stirring halfway through, until they are tender and slightly caramelized.
While the vegetables are roasting, peel and dice the onion, and mince the garlic.
In a large pot or Dutch oven, heat the remaining 1 tablespoon of olive oil over medium heat. Add the diced onion and sauté for 5-6 minutes until translucent.
Add the minced garlic and sauté for an additional 1 minute, stirring constantly, until fragrant.
Once the roasted vegetables are done, add them to the pot with the sautéed onions and garlic.
Pour in the vegetable broth and bring the mixture to a boil. Reduce the heat and simmer for 10 minutes to allow the flavors to meld.
Remove the pot from the heat and use an immersion blender to puree the soup until smooth. Alternatively, you can carefully transfer the soup to a countertop blender and blend in batches.
Stir in the coconut milk, ground cinnamon, and ground nutmeg. Taste and adjust seasoning with additional salt and pepper if needed.
Return the soup to low heat and gently reheat, stirring occasionally, until warmed through.
Ladle the soup into bowls and garnish with chopped fresh parsley, if desired. Serve hot, and enjoy!
Nutrition Facts
Calories |
1848 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 109.7 g | 141% | |
| Saturated Fat | 59.0 g | 295% | |
| Polyunsaturated Fat | 7.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4877 mg | 212% | |
| Total Carbohydrate | 213.5 g | 78% | |
| Dietary Fiber | 56.8 g | 203% | |
| Total Sugars | 57.4 g | ||
| Protein | 34.9 g | 70% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 711 mg | 55% | |
| Iron | 20.0 mg | 111% | |
| Potassium | 6075 mg | 129% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
