Craving a warm, comforting bowl of soup that’s nutritious and packed with flavor? Look no further!
This butternut squash and carrot soup is the perfect blend of wholesome ingredients, bringing together the sweetness of squash and carrots with a hint of spice.
It’s ideal for those cozy evenings or as a quick meal-prep option to nourish you throughout the week.
Why I Love This Recipe
This soup is not only delicious but also incredibly nutritious.
It’s loaded with vitamins and antioxidants from the butternut squash and carrots, which are great for your overall skin health and your immune system during those cold winter months!
The butternut squash is of low-calorie content whilst also high in essential vitamins and minerals, particularly rich in vitamin A and vitamin C.
The fiber content in butternut squash can help you better regulate your blood sugar levels, reducing spikes after meals and supporting individuals with diabetes in managing their condition.
This fiber content in butternut squash can also help in maintaining a healthy weight by promoting fullness and reducing calorie intake.
The addition of fresh sage adds an earthy depth to the soup, while the chili gives it just the right kick to keep things interesting.
It’s also naturally gluten-free and can be made vegetarian or vegan by using vegetable stock instead of chicken stock!
Butternut Squash & Carrot Soup Ingredients
- 1 tbsp olive oil
- 2 onions, finely chopped
- 4 garlic cloves, crushed
- 5 cups/28oz (800g) butternut squash, deseeded, chopped in half
- 2.5 cups/14 oz (400g) carrots, roughly chopped
- 4 cups (1L) chicken or vegetable stock
- 1 tsp dried sage or 3tsp fresh sage
- 1 fresh chili, finely chopped (optional for heat)
Method
Step 1: Prep your veggies
Start by preparing your butternut squash, carrots, onions, and garlic. The smaller you chop the vegetables, the faster they’ll cook!
You can cook butternut squash in various ways, such as roasting, steaming, and pureeing, to enhance its natural sweetness and incorporate it into diverse dishes.
Personally I like to save time by halving my squash in half - roasting it once it's been deseeded for about 40 minutes. This allows me to roughly chop it up with greater ease and accelerate the cooking time.
Step 2: Sauté the onions and garlic
Heat the olive oil in a large pot over medium heat. Add the chopped onions and garlic, and sauté for about 5 minutes, until the onions are soft and translucent.
Step 3: Add the squash and carrots
Stir in the chopped butternut squash and carrots. Cook for another 5 minutes to allow the vegetables to soak up the flavor.
Step 4: Pour in the stock and seasoning
Add the fresh stock, dried or fresh sage, and fresh chili (if using). Bring the mixture to a boil, then reduce the heat and let it simmer for 25–30 minutes, or until the vegetables are tender.
Step 5: Blend to perfection
Once the vegetables are cooked, remove the pot from the heat. Use a blender to puree the soup until smooth. If you prefer a chunkier texture, pulse a few times and leave some bits whole. If you like a thin soup add more boiling water to achieve the desired consistency.
Step 6: Serve and enjoy
Taste and adjust the seasoning as needed. Serve hot with your favorite crusty bread or a sprinkle of fresh herbs and yogurt on top.
Health Benefits of Butternut Squash & Carrot Soup
Skin, Hair, and Nail Health:
Both the butternut squash and carrots are rich in beta-carotene, which the body converts to vitamin A—a nutrient essential for glowing skin, healthy hair, and strong nails.
Immune Boosting:
This soup is packed with vitamin C from both the butternut squash and carrots, which helps boost your immune system and protect against colds and flu, especially useful in the cold winter months!
Anti-Inflammatory Properties:
The sage and chili both have anti-inflammatory properties and therefore helping reduce chronic inflammation that can affect not only your skin health but also your overall well-being.
Below is a quick representation of how chronic inflammation can affect the rest of your body.
Gut Health:
The fiber content from the veggies supports a healthy digestion, keeping you full and your digestive system running quickly and smoothly.
Low calorie:
The cooked butternut squash is low in calories and high in fiber which contributes to better weight management.
- Get the texture right:
If you don’t have an immersion (hand) blender, carefully transfer the soup to a standard blender and blend in batches. Be cautious with the hot liquid to avoid spills. - Make it creamy:
For a creamier version, stir in a splash of coconut milk or yogurt after blending. - Spice it up:
Adjust the heat by adding more or less chili to suit your taste. You could also add a pinch of cayenne pepper for an extra kick. - Freeze for later:
This soup freezes beautifully! Store it in airtight containers or freezer bags, and it will last up to 3 months. Defrost in the fridge overnight and reheat on the stovetop for a quick, nourishing meal.
Incorporating butternut squash into various dishes not only adds versatility but also provides nutritional value, being low in calories, high in fiber, and rich in vitamins and antioxidants!
Nutrition Facts (Per Serving, assuming 4 servings)
- Calories: 180 kcal
- Fat: 7g
- Saturated Fat: 1g
- Carbohydrates: 25g
- Sugars: 10g
- Fiber: 5g
- Protein: 3g
- Sodium: 500mg
Butternut squash has a similar sweetness and nutritional profile to sweet potato, making it a versatile and healthy substitute in many dishes.
Frequently Asked Questions - Butternut Squash & Carrot Soup Recipe
Can I make this soup vegan?
Absolutely! Simply swap the chicken stock for vegetable stock, and the recipe will be 100% vegan-friendly.
How do I make the soup creamier?
To make the soup creamier, you can add a splash of coconut milk, almond milk, or even a bit of yogurt after blending. If you prefer a non-dairy option, coconut milk works wonderfully and adds a subtle sweetness.
Can I freeze the soup?
Yes! This soup freezes very well. Allow it to cool completely, then portion it into airtight containers or freezer-safe bags. It will keep in the freezer for up to 3 months. To reheat, thaw overnight in the refrigerator and warm it on the stovetop.
How can I adjust the spice level?
The fresh chili adds a nice kick, but you can easily adjust the spice level to your preference. If you prefer a milder soup, omit the chili altogether. If you enjoy extra heat, consider adding more chili or a pinch of cayenne pepper.
How long will this soup last in the fridge?
Stored in an airtight container, this soup will keep for up to 4 days in the refrigerator. Reheat gently on the stovetop or in the microwave before serving.
Can I use other vegetables in this soup?
Definitely! This recipe is versatile, so feel free to add or substitute the squash for pumpkin. Just adjust the cooking time accordingly to ensure all veggies are tender before blending.
What toppings go well with this soup?
This soup is delicious on its own, but you can elevate it with toppings like a drop of sour cream or Greek yogurt, a sprinkle of roasted pumpkin seeds, or fresh herbs like parsley or cilantro. A drizzle of olive oil or balsamic reduction can also add extra flavor.
How can I avoid making the soup too thick?
If your soup turns out too thick, simply add a bit more stock (being cautious of the added salt content!) or water to thin it out to your desired consistency. Add it slowly, stirring as you go, until the texture is just right.
Can I roast the vegetables instead of boiling them?
Yes! Roasting the butternut squash and carrots before adding them to the soup can add a rich, caramelized flavor. Simply toss the chopped vegetables in olive oil, roast at 400°F (200°C) for about 25-40 minutes until tender, and then proceed with the recipe as directed.
What are the health benefits of using butternut squash in this soup?
Using butternut squash, a type of winter squash, not only enhances the flavor but also provides nutritional benefits such as improved vision, boosted immunity, and overall skin health.
