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Spicy Butternut Squash and Carrot Soup

When I think of Fall season, I definitely think of my Spicy Butternut Squash and Carrot Soup. It’s cozy, spicy and total comfort. I must admit though, I almost feel weird talking about soups right now because currently Seattle is all sunshine and 80 degrees. Not your typical end of September/October for sure!

But Fall must go on and soups must be made!

2 cups of butternut squash soup with thyme sprigs, pine cones and mini squash on a table

Some tips

  • I definitely love the simplicity of this soup. Everything is done on the stovetop and then mixed with a hand blender. If you don’t have a hand blender or immersion blender, you can use a food processor ( blending it in batches ) or a blender.
  • This is a healthy and easy meal! The Butternut Squash and Carrot Soup is vegan and gluten free!
  • You can freeze it. Use a freezer safe and airtight container. We eat a lot of the soup but always have a ton leftover so now I have soup for next time.
butternut squash soup in a cup with a thyme sprig

Can I substitute anything out of this recipe?

Here are some good swaps:

  • You can omit the carrots and only use butternut squash. You can swap out the white potato and use a sweet potato or do a mix of sweet potato and butternut squash.
  • If you’d like to keep the spice out, simply do not add the Aleppo pepper.
  • If you don’t have fresh ginger, you can use ground ginger.
  • Coconut milk is a nice swap for the vegetable broth.

What accompaniments can I serve with this Spicy Butternut Squash and Carrot Soup?

Well well, well, now we are getting to the good stuff! Grilled cheese with gluten free bread (vegan cheese if you want to keep this vegan) . Stir in some plant based sour cream. You can top with my delicious gluten free croutons or pumpkin seeds. Or you can bake off warm bread and dip to your delight. 😊 Lastly, make the soup a little thicker and pour it over fresh pasta!

close up butternut squash soup with a thyme sprig

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butternut squash soup in a cup with a thyme sprig

Spicy Butternut Squash and Carrot Soup

Cozy up with this savory Vegan Butternut Squash and Carrot Soup. Spiced just right with a touch of fresh ginger and Aleppo pepper.
Prep Time 10 mins
Cook Time 35 mins
Course Main Course, Soup
Cuisine American
Servings 6
Calories 183 kcal



  • 2 tablespoons olive oil extra virgin
  • 1 large potato russet, peeled and large diced
  • 3 large carrots peeled and large diced
  • 3 1/2 cups butternut squash cubed
  • 1 large white onion large diced
  • 2 cloves garlic peeled
  • 1 tablespoon ginger fresh ginger
  • 32 ounces vegetable broth
  • 32 ounces water
  • 2 tablespoons maple syrup

Spice Blend

  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon allspice
  • 1/2 teaspoon Aleppo pepper
  • 1/2 teaspoon ground thyme
  • 1/4 teaspoon ground clove
  • 1/4 teaspoon nutmeg
  • salt and black pepper as needed


  • Preheat a large Dutch Oven pan over medium heat. When the pan is ready, add the olive oil, onion, garlic, ginger, potatoes, squash and carrots.
  • Season with salt and pepper.
  • Saute for 5 minutes.
  • Then add the water and the vegetable broth.
  • Bring it a boil. Then reduce the heat and partially cover.
  • Let it cook for 25 minutes. Remove the lid, check that the squash is fork tender.
  • Season with salt and pepper and add the spices.
  • With a hand blender, puree the soup until smooth. Taste test to see if more salt is needed. Then add the maple syrup and stir in.
  • Serve with your favorite bread or top with croutons.


Calories: 183kcalCarbohydrates: 35gProtein: 3gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gSodium: 42mgPotassium: 645mgFiber: 5gSugar: 19gVitamin A: 15611IUVitamin C: 34mgCalcium: 84mgIron: 1mg
Keyword Butternut Squash, Vegan Soup, Butternut Squash and Carrot Soup, Fall Soups
Tried this recipe?Let us know how it was!

Looking for more delicious Fall recipes? Be sure to try my Italian Beef Soup and my Lentils and Tofu Bowl !

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