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.

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.

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.

More soups to enjoy

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

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!

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.

5 from 1 vote

Cook ModePrevent 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

  

1x2x3x

• 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?Mention @lowhistaminekitchen or tag #lowhistaminekitchen!