Butternut Squash and Carrot Soup

This Butternut Squash and Carrot Soup is a plant-based, cozy and filling meal that everyone will enjoy. It’s sure to be a new flavourful fall favourite!

Originally posted on October 28, 2021. Updated on November 18, 2024. This blog post contains recommended product links. As an Amazon Associate I earn from qualifying purchases.

 

Why you need to try this version of butternut squash soup

At this time of year, butternut squash seems to be everywhere! It’s a staple in so many seasonal recipes, and for good reason! It’s incredibly versatile and can be part of recipes that are sweet, savoury and salty! 

This comforting soup recipe is no exception. There are a variety of ingredients that provide healthy nutrients as well as warming spices to keep you cozy! I first made this recipe with my mom when she was visiting us in Vancouver. The majority of the time she was here it was raining, so we were craving some cozy meals. My mom admitted that she typically doesn’t like the taste of squash but has tried butternut squash soup in the past and didn’t hate it. So I ran with that to be the base of this seasonal soup. We had the best time making and eating it, all while staying out of the rain.

For such a delicious soup, it’s so easy to make! No need for roasted butternut squash in this recipe! It goes right into the pot raw and cooks along with the other ingredients. This saves you a ton of time and effort, so dinner gets on the table quicker.

It’s also a plant-based squash soup but that doesn’t mean there isn’t any protein. The vegetables and cooked lentils make this dish filling with their protein and fibre content. 

Once it’s made, this soup is great for leftovers or to keep in the freezer for busy days ahead. You can add your own spin to it (I’ve shared suggestions below) and pair it with a variety of sides to make it a complete meal. Let’s make it!

 

Ingredients needed

To make this Butternut Squash Carrot Soup recipe, you will need:

• Butternut squash
  • I recommend opting for a medium to large butternut squash. If you have extras you can freeze it for later or make a double batch of soup!
• Carrots
  • For this recipe, it’s easiest to peel and chop large carrots instead of smaller ones.
• Apple
  • No need to peel the apple, just core and chop it before adding it to the recipe.
• Lentils
  • Make sure to drain and rinse the lentils before adding them to the soup.
• Vegetable broth or stock
  • Feel free to use a store bought stock, bouillon cube or powder. You could also use your own vegetable stock if you have some prepared and ready.
• Olive oil, onion and garlic
  • All good soups start with oil, onion and garlic!
• Cinnamon, ginger, sage, salt and pepper
  • These seasonings will provide the warming flavours that come through with each bite.

Substitutions and add-ins

You might not be a fan of some of the recommended ingredients or maybe you don’t have access to them. Perhaps you just want to add your own personal twist to it! Here are some suggested alternatives for this creamy squash soup:

• Alternative squash
  • Instead of butternut squash, you could use pumpkin or honeynut squash! Honeynut squash is a smaller version of butternut squash and is sweeter in taste. You may need more than 1 honeynut squash to make this recipe, depending on the size.
• Frozen squash
  • Using frozen, pre-packaged squash saves you so much time and effort in the kitchen. You can add the squash directly into the pot without any peeling or chopping!
• Pear
  • Feel free to use pear instead of apple for this recipe. Again, no need to peel it. Just remove the stem and seeds and then chop it up before adding it to the pot.
• Other beans
  • I love using lentils in soup because they don’t change the flavour and they are easier to blend. However, you are welcome to use another soft bean like navy beans or other types of white beans.
• Chicken or beef broth
  • You can absolutely use another type of broth if this is what you have available. This will just result in a soup that’s no longer vegetarian or vegan.
• Butter 
  • This can be used in place of olive oil.
• Ginger
  • This recipe calls for fresh ginger but you can use half the amount of ginger powder if that’s easier for you.
• Coconut milk
  • For an extra creamy texture, replace half of the vegetable stock with coconut milk!
• Maple syrup
  • If you’re looking for a sweeter flavour of soup, you can add 2-3 tsp of maple syrup, or as much as you need to meet your preference.
• Red pepper flakes
  • For a spicier soup, add a couple pinches of red pepper flakes and don’t forget to wash your hands after touching them!

How to make Butternut Squash and Carrot Soup

For this recipe you can use frozen and pre-cut butternut squash but if you have a fresh squash, follow these instructions to prepare it yourself:

1. Start by slicing off the top and bottom 1/2-inch (including the stem) of the squash, and discard.
2. Using a vegetable peeler or a sharp paring knife, peel or cut all of the skin off of the squash. Try your best to leave as much squash as possible when peeling. Discard the peel into the compost, if possible. 
3. Once the squash has been fully peeled, using a large knife, cut the squash in half horizontally. Then cut it in half vertically.
4. Scoop out all of the seeds and pulp. Cut the remaining squash into 1″ pieces and use them in the recipe!

 

Now it’s time to put all the ingredients together!

1. In a large pot, heat the olive oil over medium heat. Add the garlic and onion and cook for about 2-3 minutes, or until it’s fragrant.
2. Next, we add the butternut squash that you just prepared, as well as the chopped carrots and cook for 4-5 minutes or until they begin to soften.
3. Add the chopped apples and vegetable stock and bring this mixture to a boil. Reduce the heat to low, place the lid on the pot and let it simmer for 10 minutes or until the butternut squash is cooked through. You can use a toothpick or a fork to test if the squash is soft.
4. Add the canned lentils (make sure they are drained and rinsed), cinnamon, ginger and sage and cook for an additional 5 minutes.
5. Turn off the burner and remove the pot from the heat. To make it creamy, you can use an immersion blender to blitz it all up. Alternatively, if you don’t have a hand blender, a stand blender will do. Just be super careful because the soup will be very hot! If you aren’t in a rush to get a meal on the table, I recommend waiting 10-15 minutes for the soup to cool a bit before blending it up.
6. Season the soup with salt and pepper and top with pumpkin seeds (optional). Serve along with your choice of sides and enjoy!

 

Do you need to peel butternut squash for soup?

Yes, I recommend peeling the butternut squash. The outer layer of skin on the squash is quite thick and tough, which could alter the taste and texture of the final dish. Make sure you peel it, using a vegetable peeler or knife. Then chop up the squash, remove the seeds and add it to the soup.

What pairs well with butternut squash soup?

You can pair this vegan butternut squash carrot soup with a variety of foods and dishes. It does contain some plant-based protein from lentils, but if you would like to boost the protein content even more, you can pair it with roasted chicken thighs or chicken breasts (how about this Balsamic Dill Chicken?), fish (like these Sweet Sesame Salmon Bites), pork or more beans!

You could go with the classic soup and salad pairing and make this Parsley Quinoa Salad with Mango or Beet Salad with Walnuts and Feta. 

Perhaps a soup and sandwich combination is more up your alley. Make this Hot Honey Chicken Sandwich or my go-to Basil Fried Egg Sandwich.

However you decide to serve this soup, I hope you love it!

 

Storing and freezing the soup

One of my favourite things about making big batches of soup is that it’s the perfect thing to keep in the freezer. It makes busy weekdays in the fall and winter so much easier when dinner is already made and just needs to be reheated. Here’s how to store and freeze this Butternut Squash Carrot Soup!

If you plan to eat the soup within 3-4 days, allow it to fully cool before transferring it to an airtight container. You can then keep it in the fridge for up to 4 days.

To reheat the soup from the fridge, you can use the microwave or stove. If using the microwave, place your portion of soup in a microwave-safe bowl and heat in 30 second increments, stirring in between each one. Continue until the soup reaches your desired temperature.

If you prefer using the stove, add the soup to a small saucepan and heat on medium-high heat for 5-10 minutes, or until the soup reaches your ideal temperature.

If you want to freeze it for busy days coming up in the season, again, allow it to fully cool before transferring it to an airtight container. You could also use an empty and clean yogurt container. Don’t forget to label the container so you don’t forget what it is! Place it in the freezer and store it for up to 3-4 months.

Here are a few ways to reheat the soup from frozen:

1. Take the soup out of the freezer the night before and place it in the fridge to thaw out overnight. It’s helpful to put the container on top of a plate so that it catches the excess liquid when it thaws.
2. Or take the soup out of the freezer 1 hour before eating and place it in a large pot or container that’s filled with hot water (I’ll often do this in the smaller side of my sink). After 10-20 minutes, the hot water will thaw the outside layer of soup, making it easier to transfer the soup to a pot. Place this pot on low heat with the lid on and cook until completely thawed and warmed. Make sure you stir it every 5-10 minutes so the soup doesn’t burn. This can take around 30 minutes, depending on the size of the frozen soup.

 

Butternut squash carrot soup nutrition

As a dietitian, I love making simple meals that are beneficial to our overall health. Despite the ease of this recipe, this soup is packed with nutrients!

Each serving provides roughly:

• 8 grams of plant-based protein
• 8 grams of fibre
• A variety of B vitamins, vitamin C, vitamin K and vitamin E
• A significant amount of folate
• Minerals like iron, magnesium, zinc and more!

It meets a variety of individual preferences and dietary restrictions! This soup is already vegetarian, vegan, gluten free, dairy free and nut free. No adjustments needed.

More soup recipes

Don’t forget to check out some of my other favourite fall soup recipes:

• Cauliflower Pumpkin Soup (Vegan)
• Tomato Carrot Soup
• Vegetarian Egg Drop Soup
• Lemon Orzo Soup (Vegan)
• Healthy Potato Leek Soup with Turkey
• Lemon Chicken Quinoa Soup

 

If you make this Butternut Squash and Carrot Soup, I would love to see your comment and rating below. It also makes my day seeing your creations of my recipes on Instagram- don’t forget to tag @allnutrition.rd!