Butternut Squash Carrot Soup

Warm your soul with this velvety Butternut Squash Carrot Soup, a comforting and wholesome recipe that perfectly balances earthy sweetness and aromatic spices. Roasted butternut squash and carrots form the heart of this creamy soup, bringing out their natural caramelized flavors. Sautéed onions, garlic, and a touch of cinnamon and nutmeg add depth and warmth, while unsweetened coconut milk gives it a luscious, dairy-free creaminess. Easy to prepare with just 15 minutes of prep time, this gluten-free and vegan-friendly soup is ready in under an hour, making it an ideal choice for weeknight dinners or meal prep. Garnished with fresh parsley, it’s as beautiful as it is nourishing. Whether served as a starter or a main course, this soup is guaranteed to delight your taste buds!

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 6

Ingredients

• 1 medium (approximately 2 pounds) butternut squash
• 4 large carrots
• 1 medium yellow onion
• 3 large garlic cloves
• 3 tablespoons olive oil
• 4 cups vegetable broth
• 1 cup coconut milk (unsweetened)
• 0.5 teaspoons ground cinnamon
• 0.25 teaspoons ground nutmeg
• 1 teaspoon (adjust to taste) salt
• 0.5 teaspoons black pepper
• 2 tablespoons (chopped) fresh parsley (optional, for garnish)

Directions

Step 1

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

Step 2

Peel the butternut squash and remove the seeds. Cut the squash into 1-inch cubes.

Step 3

Peel the carrots and cut them into 1-inch pieces.

Step 4

Place the butternut squash and carrot pieces on the prepared baking sheet. Drizzle with 2 tablespoons of olive oil and sprinkle with a pinch of salt and pepper. Toss to coat evenly.

Step 5

Roast the vegetables in the preheated oven for 25-30 minutes, stirring halfway through, until they are tender and slightly caramelized.

Step 6

While the vegetables are roasting, peel and dice the onion, and mince the garlic.

Step 7

In a large pot or Dutch oven, heat the remaining 1 tablespoon of olive oil over medium heat. Add the diced onion and sauté for 5-6 minutes until translucent.

Step 8

Add the minced garlic and sauté for an additional 1 minute, stirring constantly, until fragrant.

Step 9

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

Step 10

Pour in the vegetable broth and bring the mixture to a boil. Reduce the heat and simmer for 10 minutes to allow the flavors to meld.

Step 11

Remove the pot from the heat and use an immersion blender to puree the soup until smooth. Alternatively, you can carefully transfer the soup to a countertop blender and blend in batches.

Step 12

Stir in the coconut milk, ground cinnamon, and ground nutmeg. Taste and adjust seasoning with additional salt and pepper if needed.

Step 13

Return the soup to low heat and gently reheat, stirring occasionally, until warmed through.

Step 14

Ladle the soup into bowls and garnish with chopped fresh parsley, if desired. Serve hot, and enjoy!

Nutrition Facts

Serving size	2551.6 grams (2551.6g)

Amount per serving	% Daily Value*
Calories	1848

Total Fat 109.70g	141%
Saturated Fat 59.00g	295%
Polyunsaturated Fat 7.10g
Cholesterol 0mg	0%
Sodium 4877mg	212%
Total Carbohydrate 213.50g	78%
Dietary Fiber 56.80g	203%
Total Sugars 57.40g
Protein 34.90g	70%

Vitamin D 0IU	0%
Calcium 711mg	55%
Iron 20mg	111%
Potassium 6075mg	129%

*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: 49.8%

Protein: 7.0%

Carbs: 43.1%