Carrot and Butternut Squash Soup
Velvety, flavorful, and soul-warming, this Carrot and Butternut Squash Soup is the ultimate comfort food for chilly days. Made with roasted butternut squash and carrots, this recipe brings out the natural sweetness of seasonal produce while adding depth with sautéed onions, garlic, and a touch of warm spices like cinnamon and nutmeg. Blended to creamy perfection with a splash of coconut milk, this dairy-free soup is both rich and wholesome. Garnish with fresh thyme and crunchy pumpkin seeds for an elegant finish, or pair it with crusty bread for a cozy meal. Ready in just over an hour, this easy homemade soup is ideal for weeknight dinners or a stunning autumn starter.
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Recipe Information
Ingredients
- 1 medium-sized (about 2 lbs) butternut squash
- 4 large carrots
- 1 large onion
- 3 cloves garlic
- 2 tablespoons olive oil
- 4 cups vegetable broth
- 1 cup coconut milk
- 0.5 teaspoons ground cinnamon
- 0.25 teaspoons ground nutmeg
- 1 teaspoons (adjust to taste) salt
- 0.5 teaspoons black pepper
- 2 sprigs (optional, for garnish) fresh thyme
- 2 tablespoons (optional, for garnish) pumpkin seeds
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper or foil.
Peel and dice the butternut squash into 1-inch cubes. Peel and slice the carrots into thick rounds.
Place the squash and carrots on the prepared baking sheet. Drizzle with 1 tablespoon of olive oil and season with a pinch of salt and pepper. Toss to coat evenly.
Roast the vegetables in the oven for 30-35 minutes, or until they are tender and slightly caramelized, stirring halfway through cooking.
While the vegetables roast, 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 onion and sauté for 4-5 minutes until softened. Add the garlic and cook for another minute until fragrant.
Once the roasted vegetables are done, add them to the pot with the onions and garlic.
Pour in the vegetable broth and add the ground cinnamon, ground nutmeg, remaining salt, and black pepper. Stir to combine.
Bring the soup to a simmer over medium heat and let it cook for 10 minutes to allow the flavors to meld.
Using an immersion blender, blend the soup until smooth and creamy. Alternatively, carefully transfer the soup to a countertop blender and blend in batches.
Stir in the coconut milk and adjust seasoning as needed, adding more salt or pepper to taste.
Serve the soup hot, garnished with fresh thyme sprigs and toasted pumpkin seeds, if desired.
Nutrition Facts
Calories |
1385 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 47.1 g | 60% | |
| Saturated Fat | 8.0 g | 40% | |
| Polyunsaturated Fat | 9.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4884 mg | 212% | |
| Total Carbohydrate | 229.6 g | 83% | |
| Dietary Fiber | 53.8 g | 192% | |
| Total Sugars | 72.2 g | ||
| Protein | 36.2 g | 72% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 709 mg | 55% | |
| Iron | 13.6 mg | 76% | |
| Potassium | 5930 mg | 126% | |
*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.
