Roasted Butternut Squash Carrot Soup

This creamy butternut squash carrot soup makes for a delicious winter meal, and the active prep time is just 10 minutes! After roasting the vegetables, you toss everything into your food processor or blender and serve - it's that easy. In this robust soup, coconut milk is used for dairy-free creaminess, pre-cut squash for convenience, and you end up with a luxurious soup with aromatics from garlic and ginger and crunch from toasted pumpkin seeds.

It's officially soup season! There are so many reasons I love making homemade soup: it's quick, easy, nutritious, comforting, and freezer-friendly, like dairy free potato soup, and this vegetarian chili recipe.

And this creamy carrot ginger squash soup recipe is all of the above. It's a naturally dairy-free and gluten-free soup recipe with deep savory flavor and a creamy texture. Enjoy!

Jump to:

• ⭐️ Why This Butternut Squash Soup is the Best
• 🥕 Ingredient Notes
• 📝 Soup Variations & Substitutions
• 🔪 How to Make Squash Carrot Soup
• 👩🏼‍🍳 Expert Tips
• 🍽 How to Serve Roasted Squash Soup
• 💬 Frequently Asked Questions
• 🥣 More Soup Recipes
• Butternut Squash Carrot Soup

⭐️ Why This Butternut Squash Soup is the Best

• Delicious- Roasted squash, carrots, and onions are robust 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.
• Quick & easy - Because we use pre-chopped squash, this recipe 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 squash, carrots, and onions, this soup is high in fiber, vitamin C, potassium, and magnesium.
• Creamy - Because this soup is blended, a creamy and silky texture is achieved, with coconut milk making it extra velvety and rich.
• Freezer-friendly - It can be stored in the freezer for a busy weeknight when you are short on time and need something quick, delicious, and nutritious.

🥕 Ingredient Notes

• Butternut squash - This is the base of our soup. For convenience, I use pre-cut squash. However, if you have a whole butternut squash to use, you can halve it and roast it before removing the skin (see "Tips" section for instructions). You can also substitute acorn, delicata, or kabocha squash, but it will be a slightly different flavor profile. If you're a squash fan, be sure to try my stuffed acorn squash with quinoa.
• Carrots - They pair beautifully with ginger and provide extra sweetness.
• Yellow onion. You can also use a red onion, or 3-4 shallots
• Low-sodium vegetable broth - Using low-sodium broth lets you control the amount of salt in your cooking.
• Fresh ginger - Adds that fresh and spicy flavor. Use fresh ginger if you can here, but 1 teaspoon of ground ginger can be used as well.
• Coconut milk - Adds rich creaminess without any coconut flavor
• Cayenne pepper (optional) - I like the slight pop of heat that cayenne provides here, but it's optional.
• Fresh cilantro - Adds fresh herby flavor
• Roasted pumpkin seeds (for garnish) - Complements the creamy soup texture with a nutty and salty crunch. Roasted peanuts can be used as well for a similar salty crunch.

📝 Soup Variations & Substitutions

• Add protein. Increase the amount of protein 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.
• Coconut milk. 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.

🔪 How to Make Squash Carrot Soup

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

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.

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

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).

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.

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

👩🏼‍🍳 Expert Tips

• This recipe calls for low-sodium broth as a way to control the amount of salt. 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.
• If you prefer a chunkier soup with more texture, simply blend for less time. Check the texture after 1-2 minutes, and blend to your desired consistency.
• Store any leftovers in an airtight container in the refrigerator for up to 4 days. To reheat, place on your stovetop over medium-low heat or in the microwave.
• How to freeze: Let it cool completely, then transfer to a freezer-safe plastic bag. Store in the freezer for up to 3 months. To thaw, place in the refrigerator overnight.
• To roast a 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.

🍽 How to Serve Roasted Squash Soup

• Serve it as a main dish, paired with buttermilk biscuits, cornbread, or focaccia.
• Serve as an appetizer paired with an entree, like grilled cheese, vegetarian pasta bake, or vegetarian pad Thai.

💬 Frequently Asked Questions

🥣 More Soup Recipes

Tried this recipe? Please leave a star ⭐️⭐️⭐️⭐️⭐️ rating below and/or a review in the comments section further down the page. You can also stay in touch with us through social media by following us on Instagram, Pinterest, TikTok, and Facebook.

Subscribe to my email newsletter to get a FREE e-book of 20 vegetarian recipes, and get new recipes delivered to your inbox every week!