Vegan Butternut Squash and Carrot Soup Recipe
A warm and comforting bowl of Butternut Squash and Carrot Soup is perfect for the cold weather or any time of year. This vibrant soup is packed with nutrients, natural sweetness of the butternut squash and carrots- plus aromatic spices such as fresh ginger, cinnamon and Aleppo pepper. This creamy soup is great for a light dinner or simple lunch along side a crisp salad or your favorite crusty bread.
Original Post: October 2022 | Post Updated: November 2024
Why this recipe works
- A Creamy Soup Without Dairy- This soup uses the natural textures from the squash, carrots and a potato, similar to my Dairy Free Zuppa Toscana.
- Quick and Versatile- With cozy flavors, this butternut squash soup with carrots recipe is easy to customize, much like Corn and Shrimp Chowder, allowing you to use your favorite toppings or keep the base of this soup dairy free or not.
- Loaded with Nutrients- This soup is packed with vitamins A and C like my Whole30 Beef Stew and is ideal for those focusing on eating whole foods.
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Ingredients need for this Butternut Squash Carrot Soup Recipe
Just a few simple and fresh ingredients needed:
- Extra virgin olive oil.
- Fresh Butternut Squash. Use a whole one, remove the seeds and cube it up. Or you can buy butternut squash already cut.
- Carrots.
- Russet potato. This adds additional creaminess.
- White onion.
- Fresh garlic cloves.
- Fresh Ginger. Ground ginger works too in a pinch.
- Vegetable broth or vegetable stock. Look for broths that don’t have added sugar in them.
- Water.
- Maple syrup. This is optional to help sweeten the soup just a bit.
- Spices such as ground cinnamon, allspice, Aleppo pepper, ground thyme, ground cloves and nutmeg.
- Salt and black pepper.
- Fresh herbs. Optional to garnish with such as thyme sprigs.
- Pumpkin seeds or homemade croutons. Optional. I love to throw Za’atar Croutons on top for a crunchy treat.
How to make
Here’s how to make this Butternut Squash Soup recipe in just a few steps. Let’s get started.
Step One: Start with preheating a large Dutch Oven or a large pot pan over medium-low heat on the stove top. When the pan is ready, add the olive oil and saute the onion, garlic, ginger, potatoes, squash and the carrots. Season with salt and pepper and sauce for 5 minutes.
Step Two: Add in the water and the vegetable broth. Bring it to a boil and reduce the heat. Partially cover the soup with a lid. Let it cook for about for 25 minutes. Remove the lid, check if the squash is fork tender.
Step Three: Season with additional salt and pepper and add the spices. Let it cook for it about 2-3 minutes.
Step Four: Using a hand or regular blender, puree the soup until smooth. Taste test to see if more salt is needed. Then add the maple syrup and stir in.
Helpful 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 ),a countertop blender or any high-speed 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.
- If it’s your first time working with winter squash, the easiest way to deal with butternut squash is to buy it already cut and peeled. Your local grocery store or Costco will have it.
- For more depth of flavor, place the veggies on a baking sheet and let the veggies roast in the oven for about 25-30 min.
Variations for this Spicy Butternut Squash Soup Recipe
With plenty of spice and creamy texture, soup season has never looked better! Here are some ingredients swaps/ideas you can use in this or other soup recipes:
- 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 can’t locate Aleppo pepper, cayenne pepper or red pepper flakes work. You can also stir in red curry paste or curry powder.
- If you don’t have fresh ginger, you can use ground ginger.
- Coconut milk or coconut cream is a nice swap for the vegetable broth.
- If you aren’t looking for a vegan option but would like to enjoy this butternut squash carrot soup recipe, chicken stock or chicken broth can be used along with heavy cream.
- Red onion is good if you don’t have white.
- Garnish with green onions, pumkpin seeds.
FAQ
How many carbs in butternut squash soup?
There is about 35 grams of carbs per serving in this soup. You can make it lower by leaving out the white potato. All butternut squash soups can vary due to ingredients used.
How do you pick a butternut squash?
Check the skin for a consistent tan color. Check that the stem is intact plus check for a smell. Fresh squash will be firm with no odd smell.
How can you tell if butternut squash is bad?
Check for any bruising, damage or molding at bottom.
Tips for storing fresh butternut squash
Fresh squash can stay in the pantry or kitchen at a cool room temp. Once cut, you can store it in the fridge in an airtight container for up 4 days.
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Vegan Butternut Squash and Carrot Soup Recipe
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Equipment
- hand blender or regular blender or food processor
Ingredients
- 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
- water 16-32 ounces
- 2 tablespoons maple syrup plus more if needed
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
Instructions
- Preheat a large dutch oven pot over medium heat. When the pan is ready, add the olive oil and add then add the onion, potatoes, squash and carrots. Season with a touch of salt and pepper and saute for about 5-7 min.
- Add the garlic and ginger and continue to cook for another 2-3 minutes.
- Then add the broth and water. Bring it a boil and reduce the heat to low and partially cover. Let it cook for 25 minutes. Remove the lid, check that the squash is fork tender
- Season with (more) 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, grilled cheese, pumpkin seeds or top with your favorite croutons.
Notes
- If you don’t have a hand blender or immersion blender, you can use a food processor ( blending it in batches ),a countertop blender or any high-speed blender.
- The Butternut Squash and Carrot Soup is vegan and gluten free!
- If it’s your first time working with winter squash, the easiest way to deal with butternut squash is to buy it already cut and peeled. Your local grocery store or Costco will have it.
- For more depth of flavor, place the veggies on a baking sheet and let the veggies roast in the oven for about 25-30 min.
- For a bit of a thinner soup, use 32 ounces of water. For thicker soup, use about 16 ounces.
Nutrition
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Delicious soup!
Thank you! Glad you enjoyed it!