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.

Nutriscore Rating: 81/100

Prep Time:20 mins

Cook Time:45 mins

Total Time:65 mins

Servings: 4

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

Directions

Step 1

Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper or foil.

Step 2

Peel and dice the butternut squash into 1-inch cubes. Peel and slice the carrots into thick rounds.

Step 3

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.

Step 4

Roast the vegetables in the oven for 30-35 minutes, or until they are tender and slightly caramelized, stirring halfway through cooking.

Step 5

While the vegetables roast, dice the onion and mince the garlic.

Step 6

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.

Step 7

Once the roasted vegetables are done, add them to the pot with the onions and garlic.

Step 8

Pour in the vegetable broth and add the ground cinnamon, ground nutmeg, remaining salt, and black pepper. Stir to combine.

Step 9

Bring the soup to a simmer over medium heat and let it cook for 10 minutes to allow the flavors to meld.

Step 10

Using an immersion blender, blend the soup until smooth and creamy. Alternatively, carefully transfer the soup to a countertop blender and blend in batches.

Step 11

Stir in the coconut milk and adjust seasoning as needed, adding more salt or pepper to taste.

Step 12

Serve the soup hot, garnished with fresh thyme sprigs and toasted pumpkin seeds, if desired.

Nutrition Facts

Serving size	(2636.0g)

Amount per serving	% Daily Value*
Calories	1384.6

Total Fat 47.1g	0%
Saturated Fat 8.0g	0%
Polyunsaturated Fat 9.2g
Cholesterol 0mg	0%
Sodium 4883.5mg	0%
Total Carbohydrate 229.6g	0%
Dietary Fiber 53.8g	0%
Total Sugars 72.2g
Protein 36.2g	0%

Vitamin D 0IU	0%
Calcium 709.3mg	0%
Iron 13.6mg	0%
Potassium 5929.5mg	0%

*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.

Source of Calories

Fat: 28.5%

Protein: 9.7%

Carbs: 61.8%