This healthy roasted Butternut Squash and Carrot Soup is perfect cold weather food and is super easy to make. The recipe is vegan, gluten free, clean eating and can also be paleo or Whole30. Round out the meal with your protein of choice - I like cooked quinoa.
Thank you to Mann's for sponsoring this post. Thanks their ready-to-use Butternut Squash Cubes prep time is minimal and you can get cooking and eating sooner!
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When it's cold out there is nothing better than warming up from the inside out with a hot bowl of comfort food. This Butternut Squash and Carrot Soup fits the bill perfectly.
It is healthy, nourishing and comforting, easy and fairly quick to make. There is minimal hands-on prep time, you can even make it in a blender, and it is easily adjustable to dietary needs and taste preferences.
A winner all around!
Tips for making roasted Butternut Squash and Carrot Soup
- Although you could just roast 2 butternut squash halves, there is so much more amazing flavor when you roast it in cubes. Because of the increased surface area you'll get more 'roasted' flavor. And opening a bag of Mann's butternut squash cubes is even faster than halving a squash and scooping out seeds.
- Despite what the image shows, I actually rarely bother with peeling carrots when they end up being blended anyway. This again shaves times of your prep. Just give the carrots a good wash and maybe a quick scrub with a vegetable brush.
- Leaving the peel around the garlic cloves keeps them from burning. Leaving the root ends of the onion quarters keeps the layers from separating and burning.
- With a high-speed blender like the Vitamix, the soup ingredients can go straight from the oven to the blender. Even without preheated broth, 5-7 minutes in the blender can produce a steaming hot and super creamy Vitamix butternut squash soup.
- But this simple butternut squash soup is just as easily made on the stovetop with an immersion blender.
- Make it paleo: Serve without quinoa, and maybe a different protein
- Whole30: Omit the maple syrup as well
How to Season Butternut Squash Soup
I've kept the seasoning of this recipe quite simple. Salt & pepper, broth, paprika, cumin and cayenne to taste if you want to make it a spicy butternut squash soup.
But of course you can play around with other spices to create quite a different flavor profile.
Ginger is a popular combination with butternut squash. Try roasting an inch or so of ginger root together with the other veggies, then peel and blend for a butternut squash carrot ginger soup.
Curried butternut squash soup is another favorite version. Just use some curry powder seasoning to taste.
Or turn it into a Thai butternut squash soup with coconut milk and Thai curry paste.
What goes with Butternut Squash Soup
You can serve this vegan butternut squash soup just as it is as a light pre-dinner soup. But if you want to make it a rounded out full meal, you'll definitely want to add some protein.
One way to do that is with the classic soup and sandwich combo. Another delicious option is quinoa.
I find that about ½ cup of cooked quinoa is a great way to give the cream butternut squash soup more substance and make it a more filling meal. It's also a great way to add vegan/vegetarian protein.
To make this a Whole30 or paleo butternut squash soup, use something like diced or shredded chicken (omit maple syrup for Whole30).
How to garnish butternut squash soup
As for butternut squash soup toppings, the sky's the limit - aside from any dietary limitations. Here are my favorites:
- Although this is a recipe without coconut milk, if I have an already open can, I like to add just a little splash of coconut milk on top of each bowl to swirl in.
- A drizzle of high quality olive oil is always nice too
- Roasted pumpkin seeds (pepitas) give a nice crunch
- as would some crumbled bacon bits.
- For herbs I love chopped cilantro.
Can Butternut Squash Soup Be Frozen
Absolutely! Cream soups are perfect for freezing. Because all of the ingredients are already blended up, you don't have to worry about the freezing process changing or creating any weird textures.
Here is how I freeze soups. I am a little apprehensive about freezing in glass jars - cleaning broken glass out of my freezer sounds like my worst nightmare.
So I actually repurpose quart-sized yogurt containers. But first, I let the soup cool down to room temperature. With hot soup there would be the whole issue of plastic components leaching into the food.
I fill the container only to about 1-inch from the top to allow for expansion once frozen. Then I close the containers tightly and transfer to the freezer.
This butternut squash soup can be stored frozen for about 2-3 months.
Once ready to use I pull the containers from the freezer and let the soup thaw in the fridge (if I plan ahead) before reheating. If I didn't think ahead, I just plop the entire soup block from the container into a saucepan and let it thaw and reheat slowly on very low heat.
Don't reheat inside the plastic container!
Products Used in the Making of this Simple Butternut Squash Soup:
I use my Vitamix blender if I am making the soup straight from the oven.
For the stovetop method I heat all ingredients in my Dutch Oven and then puree them with an immersion blender.
Craving more? Try these delicious butternut squash recipes
- Butternut Squash Chicken Stew
- Butternut Squash Black Bean Curry
- Chocolate Roasted Butternut Squash Soup
- One Pot Butternut Squash Pasta
Butternut Squash and Carrot Soup Recipe
- 1 bag (20 oz/4 cups) Mann's butternut squash cubes
- 1 lb (450 g) carrots cut into ½-inch pieces
- 1 small onion quartered
- 3 cloves garlic skin on
- 2 tablespoons avocado or olive oil
- salt & pepper
- 4 cup vegetable broth or chicken broth
- 2 tablespoons maple syrup or honey
- 1 teaspoon paprika powder
- ½ teaspoon cumin
- ⅛-1/2 teaspoon cayenne powder (adjust to your heat preference)
- 2 cups cooked quinoa
- roasted pumpkin seeds
- Preheat your oven to 400°F. Prepare 2 baking sheets.
- Place the butternut squash cubes on one baking sheet. On the other one arrange the carrot pieces, quartered onion (leave the root part intact), and garlic cloves in skin. Drizzle everything with the oil and generously season with salt and pepper.
- Place both baking sheets in the oven at the same time and roast veggies for 25-30 minutes until tender. Flip once after 15 minutes.
High Speed Blender Instructions:
- Add broth, maple syrup, paprika, cumin and cayenne to the blender jar. Add the roasted vegetables (remove root end of onion and garlic peel).
- Blend on high speed until super smooth and steamy (~ 5 minutes).
- Add the broth to a large pot. Add paprika, cumin, cayenne and the roasted vegetables and bring everything to a boil. Using an immersion blender puree the soup until completely smooth.
- Serve each bowl of soup with about ½ cup cooked quinoa for added protein. Top with roasted pumpkin seeds and cilantro leaves. Optionally, drizzle with a little coconut milk or olive oil.
This recipe sounds great and I'll like to make it for an event. I need to feed volunteers over a period of 4 hours. I plan on putting the cooked soup in a crockpot to keep warm. If I add the cooked quinoa to the soup when putting in the crockpot will it hold up for the entire 4 hours?
Jennifer @ Leelalicious
Hi Elena, the cooked quinoa will likely continue to absorb the liquid in the soup, making it more stewlike as it sits. I recommend that rather than combining the quinoa with the soup, you keep it in a separate crockpot to keep warm, perhaps with just a little warm broth or water added to it to ensure it doesn't dry out too much as it sits.
Yum! Hubby had two bowls right away. Hope there’s leftovers tomorrow!
Jennifer @ Leelalicious
Thank you for the positive comment, Sara! Leftover soup is always the best! 🙂
Very tasty. Thank you! I skipped the sweetener. The cilantro and toasted seeds were perfect. If I did it again, I'd lightly fry/brown the cumin in olive oil and drizzle it on top.
Jennifer @ Leelalicious
I'm so glad you enjoyed this recipe, Megan! The toasted cumin looks like it could be a wonderful addition! 🙂
Can I used frozen butternut squash instead? Thoughts?
Jennifer @ Leelalicious
Hi Katie, I think that should work very well although I don't believe it has been tested with frozen squash before. Let us know how it goes! 🙂
Fantastic soup recipe! Thanks for sharing! I did not have cayenne, so switched that with a blended indian spice given to me by a friend. And when I turned the vegetables while roasting I added spices to them. Just the ones recommended here in the recipe. It's really tasty!!
Love love this soup I make it every fall
Love this soup! The savory flavor of the roasted vegetables along with the sweetness of the maple syrup, add a little bit of heat and mind blown!
I used a small sweet potato in place of some of the carrots and it turned out beautifully!
Regina | Leelalicious
Thanks so much for you feedback. Using some sweet potato sounds delicious!
We don’t measure in cups in the UK so what would four cups amount to in ml please?
It's about 1 litre or 1 quart
Very good recipe. I did add a little cinnamon because, for me, it just needed a little something. I served it over farro, it was a wonderful Fall meal. Thank you for the recipe.
Your recipe looks really good. If you use butternut squash already peeled and and cubed , would you still roast the onions and garlic or just saute in olive or canola
I still roast even the peeled and cubed squash and throw the onion and garlic in there with it. I love that roasted flavor!
This is delicious!! I added 1/2 the maple syrup and it was just the right amount of sweetness for us. We don't have Mann's here in France, so had to use a whole, fresh butternut. Pre-cut veggies are my idea of great fast food!
So glad you enjoyed the soup! I agree, prepped veggies are great for making healthy eating at home attainable
This was SO delicious!! I actually took out the maple syrup bc we like things spicy/less sweet and it was amazing. Super easy too!
Totally works without maple too. So glad you enjoyed it!
Love the idea of adding maple syrup
It adds just a little touch of sweetness plus awesome maple flavor 😉
Melanie | Melanie Makes
Such a pretty soup, Regina! Love how you've shortened the prep time to make it an easy meal any night of the week!
Yes!! This soup is in the oven, in the bowl and in your tummy in no time 🙂
How many servings does this make? Looks so good.
Good question! Not sure how that got lost in the recipe box, but it makes 4-5 servings. Going to update now
This looks amazing! Thank you for sharing!
I am glad you like it, Jillian!
I love an easy and healthy meal! I have to try this one!
Yes, please do! And let me know how it goes
We love butternut squash and your soup looks amazing! Cannot wait to try it out!
Thanks so much Jessica! And let me know how it goes when you try it
Had no idea you could buy butternut squash cubes like that in a bag! Looking for them next time at the store!
Isn't that awesome? Mann's makes it really super easy to incorporate more veggies in our diet.
I just LOVE butternut squash and this soup looks absolutely delicious, homey and comforting. Perfect for dinner on cold winter days ♥
Oh yes! Would love another bowl tonight