Cozy, creamy, flavorful, and so easy to make, roasted Butternut Squash Carrot Soup is a fall favorite that’s healthy, gluten-free, vegan, and budget-friendly!
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Why You’ll Love This Recipe
On chilly evenings, nothing quite beats a cozy bowl of soup – like this easy vegan taco soup, sweet potato pumpkin soup, or this butternut squash and carrot soup. Packed with the natural sweetness of roasted butternut squash and carrots, roasted garlic, a little sage, and a hint of pumpkin spice – this soup relies on budget-friendly ingredients but is flavor-packed and tastes like fall!
Even better, it’s so simple to make – toss everything on a sheet pan to roast, simmer with stock, then blend until velvety smooth. Along with tasting great, this “souper” soup is nutritious – loaded with fiber, vitamins (like vitamins A and C), and antioxidants, diet-friendly (including dairy-free, gluten-free, and vegan), and perfect for serving for family dinners or holiday gatherings.
Want more squash inspiration? Try easy butternut squash enchiladas, butternut squash bean burritos, or even simple air-fried butternut squash.
The Ingredients
Refer to the recipe card for the full list of ingredients, quantities, and substitutes.
Recipe Variations and Add-Ins
- Sub some squash: With sweet potato or pumpkin for added depth.
- Ginger: Use fresh or powdered ginger for flavor and immune benefits.
- Thai-style: Sub spices with 1-2 tablespoon red curry paste, minced ginger, and lime juice.
- Curry powder: Make delicious, warming curried butternut squash and carrot soup with 1-2 tablespoon mild, medium, or hot curry powder.
- Spanish twist: Sub spices with cayenne/chili, cumin, cilantro, and lime juice.
- Other spices: Add to or change the flavor with herbs and spices like cumin, smoked paprika, ground coriander, cayenne/chili, cinnamon, and/or nutmeg.
- Apple/pear: 1-2 chopped/shredded apple/pear add sweet-tart flavor depth.
- Maple syrup: To bring out the veggies’ sweetness more.
- Coconut milk: Make a richer, creamy carrot and butternut squash soup with canned coconut milk (or alternate dairy-free cream).
- Other toppings: Fresh herbs like cilantro/parsley, crispy sage, toasted pepitas/walnuts/pecans, croutons/crisp chickpeas, kale chips, a swirl of coconut milk, red pepper flakes, lemon or lime wedges, etc.
How to Make Carrot Butternut Squash Soup
Keep scrolling to the recipe card for the complete list of ingredients and recipe instructions.
Step 1: First, preheat the oven to 400F/200C and line a baking sheet with parchment paper. Meanwhile, peel and chop the onion and carrots, slice ¼-½ inch from the top of a head of garlic, and cube the butternut squash into 1-inch pieces. Arrange the veggies on the baking sheet, season with salt, sage, and pumpkin spice, drizzle with oil (including over the garlic), and toss to coat.
Step 2: Roast for 30-40 minutes, until tender and the onion is beginning to char. Set aside ¼ cup of roasted veggies and garlic to cool. Transfer the rest to a large saucepan with water, bouillon, and canned tomatoes. Stir, bring to a boil, then simmer covered for 30 minutes.
To cube butternut squash, trim both ends, halve it lengthwise, scoop out the seeds with a spoon, peel it, chop 1-inch slices, then cut into 1-inch cubes.
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Step 3: Remove from the heat and squeeze in the roasted garlic from the peels – it should come out easily.
Step 4: Carefully use an immersion blender in the pot to blend until smooth. Serve the butternut squash carrot soup garnished with the reserved roasted veggies and a drizzle of olive oil – enjoy!
For a regular blender, work in batches and open the chute (or lid occasionally) to release steam pressure, or it may blow off and send scalding liquid everywhere.
FAQs
Yes, technically, but you’ll miss out on all the flavor depth/ caramelization that roasting provides. For the best flavor, simmer and reduce it for 5-8 minutes first to concentrate the flavor and remove any canned aftertaste.
Sure, though they might not caramelize as well – and the roasting time may vary (check the packaging).
Not at at all. In fact, I encourage you to leave them on for extra nutrients and to save time. Just make you wash them well.
Pro Recipe Notes
- To save prep time: Feel free to use pre-chopped squash and carrots.
- Don’t skimp on caramelization: As the veggies brown and caramelize, it brings out heaps of flavor depth for a truly flavorful soup.
- For more caramelization: Broil the veg for 1-3 minutes after roasting.
- To adjust thickness: Change how much broth/water you add.
- Let it rest: The flavors get better on day two after the chance to meld.
Serving Suggestions
Enjoy the roasted butternut squash and carrot soup as an appetizer, side, or main, alone or with slices of crusty bread, easy air fryer garlic bread, a fluffy dinner roll, a simple sandwich (like vegan tea sandwiches or a vegan reuben sandwich), a vegan grilled cheese, side salad, etc.
Storage Instructions
Fridge: Store the cooled spiced butternut squash and carrot soup in an airtight container for 4-5 days.
Freeze: In freezer-safe bags (spread flat and squeeze out excess air) or airtight containers for up to 3 months. Thaw in the fridge overnight. I also love these freezer molds that have measurements—perfect for meal prepping.
Reheat: On the stove (over low heat), stirring often, or in a microwave (in 30-second increments, stirring between). Add a splash of water/stock if preferred.
Butternut Squash Carrot Soup
Ingredients
- 1 (2-pound) butternut squash peeled, seeded, and cubed
- 4 heaping cups of sliced carrots
- 1 yellow onion chopped
- 1 head of garlic ½-inch chopped off from the top
- 1 teaspoon of salt
- 1 teaspoon of sage powder
- ½ teaspoon of pumpkin spice
- 3 tablespoons of olive oil plus more for garnish
- 4 cups of water
- 1 (15-ounce) can of diced tomatoes in their juices
- 2 low-sodium bouillon cubes
- Black pepper and salt to taste
Instructions
- Preheat the oven to 400 degrees F. and line a baking sheet with parchment paper or a silicone mat.
- Place the cubed butternut squash, carrots, onion, and garlic on the prepared baking sheet. Sprinkle the salt, sage, and pumpkin spice onto the vegetables.
- Drizzle the oil and mix well until everything is evenly coated. Place all of the ingredients in an even layer and place the garlic head cut side up. Drizzle extra oil directly into the cut side of the garlic.
- Roast for 30 to 40 minutes or until some of the onions and garlic are beginning to char lightly. Set aside ¼ cup of roasted vegetables.
- Remove the baking sheet from the oven and place the roasted vegetables in a large pot with a lid. Place the garlic head on a plate to cool.
- Pour 4 cups of water, canned tomatoes, and bouillon cubes. Mix, bring to a boil, cover with the lid, lower the heat to a simmer, and cook for 30 minutes. Turn off the heat.
- Squeeze the garlic out of its skin into the pot.
- Using an immersion blender, blend the soup until the desired consistency is achieved. Taste and adjust seasoning levels. If you’re using a blender, blend in batches if the blender cup is small.
- Serve and garnish with some of the reserved roasted vegetables and a drizzle of olive oil.
Notes
- To save prep time: Feel free to use pre-chopped squash and carrots.
- Don’t skimp on caramelization: As the veggies brown and caramelize, it brings out heaps of flavor depth for a truly flavorful soup.
- For more caramelization: Broil the veg for 1-3 minutes after roasting.
- To adjust thickness: Change how much broth/water you add.
- Let it rest: The flavors get better on day two after the chance to meld.
Andrea White says
Such a yummy soup!