Butternut Squash and Carrot Soup Recipe
Smooth butternut squash and carrot soup brings warmth and gentle sweetness to the table with minimal effort. The natural sweetness of squash pairs beautifully with carrots, garlic, and onion, creating a comforting bowl that feels both hearty and light.
Equipment
- Large pot or Dutch oven
- Cutting board
- Sharp knife
- Vegetable peeler
- Wooden spoon or silicone spatula
- Immersion blender
- Standard blender can replace immersion blender Alternative
Ingredients
- 1 medium butternut squash peeled and cubed (about 700 g)
- 3 medium carrots sliced
- 1 medium onion diced
- 2 garlic cloves minced
- 3 cups vegetable broth
- 1 tbsp olive oil
- ½ tsp salt
- ¼ tsp black pepper
- ½ tsp ground cumin
- ¼ tsp paprika
- ½ cup coconut milk or heavy cream
Optional topping
- Toasted pumpkin seeds
- Fresh parsley chopped
Instructions
- Heat olive oil in a large pot over medium heat.Add diced onion and cook about 4 minutes until soft.Stir in garlic and cook for 1 minute.
- Add cubed butternut squash and sliced carrots. Stir well.Pour vegetable broth into the pot and bring mixture to a gentle boil.Reduce heat and simmer for 20 to 25 minutes until vegetables soften.
- Remove pot from heat. Use immersion blender to puree soup until smooth.Stir coconut milk or cream into the soup.Add salt, pepper, cumin, and paprika. Mix well.
- Warm soup again for 2 to 3 minutes on low heat.Ladle soup into bowls and add pumpkin seeds or parsley if desired.
Video
Notes
| Nutrient | Amount (Per Portion) |
|---|---|
| Serving Size | 320 g |
| Calories | 185 kcal |
| Carbohydrates | 24 g |
| Protein | 3 g |
| Fat | 9 g |
| Saturated Fat | 3 g |
| Polyunsaturated Fat | 1 g |
| Monounsaturated Fat | 4 g |
| Trans Fat | 0 g |
| Cholesterol | 5 mg |
| Sodium | 540 mg |
| Potassium | 620 mg |
| Fiber | 5 g |
| Sugar | 7 g |
| Vitamin A | 14,200 IU |
| Vitamin C | 18 mg |
| Calcium | 70 mg |
| Iron | 1.6 mg |
Cooking Tips
- Roast squash cubes at 200°C for 20 minutes before cooking for deeper flavor.
- Extra thickness can be achieved by reducing broth slightly.
- Spicy kick can be added with a small pinch of chili flakes.
- Small splash of lemon juice brightens flavor near end of cooking.
- Very smooth texture results when soup passes through blender twice.