Roasted Butternut Squash Carrot Ginger Soup

Name: Roasted Butternut Squash Carrot Ginger Soup Recipe
Prep time: 10 min
Cook time: 30 min
Ingredients: 4 cups (20 ounces) butternut squash cubes; 1 lb carrots, sliced into 1/2" discs; 1 yellow onion, quartered; 4 garlic cloves (skin on); 2 Tablespoons extra-virgin olive oil; 1/2 teaspoon salt; 1/4 teaspoon black pepper; 4 cups low-sodium vegetable broth; 1 cup coconut milk, plus more for drizzling; 1 Tablespoon fresh ginger, grated; 1/2 teaspoon cayenne pepper (optional); 1 cup fresh cilantro, chopped; 2 Tablespoons roasted pumpkin seeds (for garnish)

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This creamy (naturally vegan) roasted butternut squash carrot ginger soup is perfect for a chilly-weather meal or simply because you want a dish that is both delicious AND healthy!

roasted butternut squash carrot ginger soup in three bowls with white napkin and spoons.

It's officially soup season [see: Creamy Roasted Cauliflower Soup, Southwest Black Bean Soup, and Thick and Hearty Vegetarian Chili]! There are so many reasons I love making homemade soup: it's quick, easy, nutritious, comforting, and freezer-friendly.

And this healthy soup recipe is all of the above. What's more, your prep time is just 10 minutes: after letting the vegetables become golden and caramelized in the oven, you throw everything into a blender/food processor, and serve!

This naturally dairy-free and gluten-free soup utilizes coconut milk for luscious creaminess, and best of all, we use pre-chopped butternut squash for convenience, so no need to spend time seeding and peeling a whole squash.

The result is a luxurious, creamy roasted vegetable soup with added depth of flavor from roasted garlic and ginger. Cilantro adds bright freshness and toasted pumpkin seeds provide crunch. It's the perfect soup for this time of year!

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Ingredient Notes
Step-By-Step Instructions
Why This Recipe Works
Recipe Notes and Expert Tips
Frequently Asked Questions
Roasted Butternut Squash Carrot Ginger Soup Recipe

carrots, onion, and garlic on a baking sheet

Ingredient Notes

Butternut squash - This is the base of our soup. And for convenience, I call for pre-chopped squash. However, if you have a whole butternut squash to use, you can halve it and roast it before removing the skin (see "FAQ" section for instructions).
Carrots - Pair beautifully with ginger and provide extra sweetness in this soup
Yellow onion and garlic - Important aromatics for so many soup recipes
Extra-virgin olive oil - Adds lusciousness to our soup
Salt and black pepper - Necessary seasoning when cooking
Low-sodium vegetable broth - Using low-sodium broth lets you control the amount of salt in your cooking.
Coconut milk - Adds creaminess and a touch of coconut flavor
Fresh ginger - Is there anything better than the flavor of fresh ginger?
Cayenne pepper (optional) - I like the slight pop of heat that cayenne provides to this soup, but it's optional.
Fresh cilantro - If you enjoy the flavor of cilantro, I highly recommend it for this soup.
Roasted pumpkin seeds (for garnish) - Crunchy, salty, nuttiness

roasted vegetables in a food processor. — roasted vegetables in food processor

squash soup in a food processor. — squash soup in food processor

Step-By-Step Instructions

1. Preheat oven to 400 degrees F. Arrange two oven racks to be in the upper third and lower third of your oven.

2. Place the butternut squash cubes on one baking sheet. On another baking sheet, place the sliced carrots, quartered onion, and garlic cloves. Drizzle both pans with olive oil and season with salt and pepper.

3. Roast vegetables for 30 minutes, flipping once halfway through roasting.

4. Remove skin from garlic cloves, and add one pan of vegetables to food processor or blender, along with 2 cups of vegetable broth, ½ cup of coconut milk, ginger, and cayenne. (You will be puréeing the soup in two batches).

5. Blend/purée until super smooth and creamy, around 5 minutes. Pour soup mixture into large pot or directly into serving bowls. Repeat blending step with the other sheet pan of veggies, remaining vegetable broth, and coconut milk.

6. To serve, garnish with a drizzle of additional coconut milk, fresh cilantro, and roasted pumpkin seeds.

roasted butternut squash soup in a white bowl garnished with pumpkin seeds and cilantro.

Why This Recipe Works

Tasty - In this soup, roasted squash, carrots, and onions are full-flavored and slightly sweet. Roasted garlic, ginger, and coconut milk create a Thai flavor profile, and the cayenne gives this delicious soup a slight pop of heat.

Easy - Because we use pre-chopped squash, this soup is super easy and involves just 10 minutes of prep time! It's a recipe that is minimal effort and maximum reward.

Healthy - Packed full of roasted vegetables like squash, carrots, and onions, this soup is an excellent way to eat your vegetables. And there are countless health benefits to eating garlic and ginger!

Creamy - Because this soup is blended, a creamy and silky texture is achieved. And coconut milk makes it extra velvety and rich.

Freezer-friendly - This soup can be stored in the freezer for a busy weeknight when you are short on time and need something quick, delicious, and nutritious.

butternut squash soup in bowl resting on white napkin.

Recipe Notes and Expert Tips

This recipe calls for low-sodium broth as a way to control the amount of salt in your soup. However, if you don't have low-sodium broth, add your salt at the end and only add as much as is needed for your taste preference.
Pair your soup with Buttermilk Maple Biscuits, Sourdough Cornbread, or Sourdough Rosemary Focaccia for a delicious accompaniment.
If you prefer a chunkier soup with more texture, simply blend the soup for less time. Check the texture after 1-2 minutes, and blend to your desired consistency.
Store any leftover soup in an airtight container in the refrigerator for up to 4 days. To reheat, place soup on your stovetop over medium-low heat or in the microwave.
How to freeze: Let soup cool completely, then transfer to freezer-safe plastic bag. Store in the freezer for up to 3 months. To thaw, place in the refrigerator overnight.
Increase the amount of protein in your soup by adding roasted chickpeas or tofu after blending.
Use your favorite root vegetable in place of the carrots. Potatoes or parsnips would both work well.

squash carrot ginger soup in bowl with spoon and cilantro.

Frequently Asked Questions

Can I use a different type of squash?

Absolutely! You could use acorn, delicata, or kabocha squash, but it will be a slightly different flavor profile.

How do I roast whole butternut squash?

Preheat oven to 400 degrees F. Place squash halves on a rimmed baking sheet. Drizzle with 2 Tablespoons olive oil and sprinkle with salt and pepper. Roast squash for 40-50 minutes, until flesh is fork tender. Using a sharp knife or vegetable peeler, peel skin from roasted squash (make sure it is cool enough to handle or wear gloves). Use a spoon to remove seeds from each squash half. Chop squash into cubes.

Do I have to use coconut milk?

No, you could substitute almond milk (or dairy milk if not vegan) in its place. Alternately, you could simply use water but your soup won't be as creamy.

Enjoy your week, and feel free to drop me a line in the comments – I would love to hear if you try this recipe! Or tag me on Instagram @maryannehoekstra to let me know how it turned out! Also, if you are enjoying my blog, please consider recommending it to your friends. They can subscribe here.