• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Recipes
  • About me
  • Shop
  • Subscribe

Throughthefibrofog

menu icon
go to homepage
  • Recipes
  • About me
  • Shop
  • Subscribe
    • Facebook
    • Instagram
    • Pinterest
  • subscribe
    search icon
    Homepage link
    • Recipes
    • About me
    • Shop
    • Subscribe
    • Facebook
    • Instagram
    • Pinterest
  • ×

    Home » Recipes » Lunch

    Published: Sep 28, 2020 · Modified: Feb 21, 2022 by Claire · This post may contain affiliate links. As an Amazon associate I earn from qualifying purchases · Leave a Comment

    Butternut squash, carrot and ginger soup

    This butternut squash, carrot and ginger soup is a flavourful lunch or light dinner, and perfect for the fall months. Easy to make, it is creamy from coconut milk with a hint of spice from ginger and turmeric.

    two bowls of butternut squash, carrot and ginger soup on a checked cloth.

    If you like soup with a hint of sweetness, you may also like to see my butternut squash and apple soup and pumpkin pesto soup. Both so tasty and perfect for fall!

    This post contains affiliate links. As an Amazon associate, I earn from qualifying purchases. This is at no extra cost to you, and is much appreciated support towards the running of the blog.

    Why you'll love this recipe

    • Fall flavours - butternut squash is the taste of fall / autumn and has such a cosy and warming feeling when used as the basis of soup.
    • Healthy - so many nutritious ingredients.
    • Easy to make - just a few steps to make your warming lunch or dinner.

    Ingredients

    Making this butternut squash soup requires some fresh vegetables and pantry staples. The main ingredients you will need are:

    • Butternut squash - the flavour of fall for many of us, so delicious as a main ingredient of soup.
    • Carrots - for flavour, they have a lovely sweetness when cooked.
    • Garlic, ginger and turmeric - to flavour the soup and add a hint of spice.
    • Coconut milk - adds a creamy taste and texture.
    • Vegetable broth - to make the soup, use homemade or store-bought (check ingredients if the latter).
    • Salt and pepper - to season.

    Make sure to see the recipe card below for the full ingredients and their quantities!

    Fresh or frozen butternut squash

    Making soup from fresh vegetables always feels nicer, but I'm also realistic! Butternut squash is a bit of a hassle to cut up and can be rather expensive when out of season. I always have bags of squash, sweet potato and cauliflower in the freezer 'on standby' as my mum likes to say.

    I've used frozen squash a few times to make this recipe, and it's delicious!

    Roasting the squash

    I haven't included this step in the actual recipe, as I've had a lot of requests for quick and easy meals, but there is always the option of roasting the butternut squash before adding to the pan. It brings out the flavour a lot. So up to you! Either way you get a delicious soup.

    If you do roast the squash, then chop into large chunks, drizzle with a splash of olive oil and bake for about 25-30 minutes until softened and slightly brown at the edges. Have a look at the post on Delish for more details on roasting squash.

    Step by step instructions

    Just a few steps to make this flavourful fall soup:

    Step 1

    In a large saucepan, pour in your olive oil and fry the onion and garlic on a low heat until softened. Add the butternut squash, carrot, turmeric, ginger and salt. Cook for about 5 minutes, stirring often.

    Step 2

    Pour in the vegetable broth, bring to the boil and then reduce to a light simmer. Add the coconut milk, stir well and allow to cook for about 25 minutes.

    Step 3

    Either use an immersion blender or transfer the soup mixture to a food processor and blend until smooth. Season with the pepper, if using, and top with the garnishes.

    butternut squash carrot and ginger soup in a white bowl on a checked cloth.

    More soups to enjoy

    Perfect for lunch or a light dinner, there are many soups to choose from:

    • Asparagus broccoli soup
    • Parsnip and cauliflower soup
    • Turmeric chicken soup
    • Pumpkin pesto soup

    I’m always in the kitchen, so come join me on Instagram, Facebook and Pinterest to be the first to hear of new recipes. And please do leave a star rating if you tried the recipe!

    bowl of butternut squash carrot and ginger soup.

    Butternut squash, carrot and ginger soup

    Claire
    This butternut squash, carrot and ginger soup is a lovely lunch or light dinner. Full of healthy vegetables, coconut milk and spices for lots of flavour.
    No ratings yet
    Prevent your screen from going dark
    Print Recipe Pin Recipe
    Prep Time 10 mins
    Cook Time 35 mins
    Total Time 45 mins
    Course Appetizer, Dinner, Lunch, Main Dish
    Cuisine American, British
    Servings 2 servings

    Ingredients
      

    • 1 tablespoon olive oil
    • 4 cups butternut squash diced
    • 2 carrots diced
    • ¼ white onion diced
    • 1 garlic clove optional
    • ¼ teaspoon turmeric
    • ½ teaspoon ginger
    • 2 cups vegetable broth
    • ½ cup coconut milk
    • pinch salt adjust to taste
    • pinch black pepper optional

    As a garnish

    • sesame seeds
    • fresh herbs diced

    Instructions
     

    • In a large saucepan, pour in your olive oil and fry the onion and garlic on a low heat until softened, about 4-5 minutes. Add the butternut squash, carrots, turmeric, ginger and salt. Cook for about 5 minutes, stirring often.
    • Pour in the vegetable broth, bring to the boil and then reduce to a light simmer. Add the coconut milk, stir well and allow to cook for about 25 minutes.
    • Either use an immersion blender or transfer the soup mixture to a food processor and blend until smooth. Season with the pepper, if using, and top with the garnishes.
    • Serve immediately and enjoy!

    Notes

    • If you don't have fresh ginger, a pinch of ground ginger works well too.
    • Either use an immersion blender, or transfer batches to a food processor to blend the soup.
     
    Swiss Interest Group Histamine Intolerance (SIGHI) food compatibility list for histamine
    All ingredients in this butternut squash and coconut soup recipe score 0 on the SIGHI list, with the exception of:
    • garlic, which scores 1. The SIGHI list states that small quantities are usually well tolerated after cooking.
    • ginger, which scores 1. The SIGHI list states that small amounts are usually well tolerated.
    • black pepper, which scores 2. This is optional.
    • sesame seeds, which score 1. Please note that they are a potential allergen and should only be consumed if known to tolerate well.
    • vegetable broth is variable, and will depend upon the brand used or your own recipe.
     
    Tried this recipe?Let us know how it was!
    Tweet
    Share
    Pin
    Share
    « Honey ginger baked cod
    Living with exploding head syndrome »

    Reader Interactions

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    Hi, I’m Claire. After a diagnosis of MCAS I began to follow a low histamine diet, which has helped me manage my symptoms. Here I hope to show that a restrictive diet can still be full of flavourful meals, and help you enjoy being creative in the kitchen.

    More about me →

    Popular recipes

    • Ginger beer (yeast free)
    • Spiced poached pears (without wine)
    • Rosemary chicken fillets (pan fried)
    • Apple and pear smoothie

    Recent Recipes

    • Whipped ricotta crostini
    • Low histamine nuts and seeds (with recipes)
    • Easy flaxseed pudding
    • Sparkling cherry mocktail

    As an Amazon associate I earn from qualifying purchases.

    Please see my disclaimer. I am not a doctor or healthcare professional. All posts are for informational purposes only and do not constitute medical advice in any way.

    Footer

    ↑ back to top

    About

    • About Me
    • Disclaimer
    • Cookie Policy

    Newsletter

    • Sign Up! for emails and updates

    Contact

    • Work With Me

    Copyright © 2022 Through The Fibro Fog

    This website uses cookies to improve your experience. We'll assume you're ok with this, but you can opt-out if you wish. Cookie settingsACCEPT
    Privacy & Cookies Policy

    Privacy Overview

    This website uses cookies to improve your experience while you navigate through the website. Out of these cookies, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may have an effect on your browsing experience.
    Necessary
    Always Enabled
    Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.
    Non-necessary
    Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. It is mandatory to procure user consent prior to running these cookies on your website.
    SAVE & ACCEPT