This roasted butternut squash and carrot soup has all the fall flavors, and is deliciously spiced with warming ginger and nutmeg. Made with all easy recipe steps, serve it up as a cozy soup for lunch or a light dinner!
Much like my butternut apple soup and butternut leek soup, this roasted squash and carrot soup has become a family favorite now the seasons have changed. There's a stash in my freezer right now!
The best bit about this squash and carrot soup is the combination of warming spices. We combine thyme with fall favorites of ginger and nutmeg, which give a lovely little hum of heat. They go perfectly with the sweet roasted veggies!
Have a peek at my chicken soup without noodles and carrot pasta for more hearty lunch ideas perfect for the colder weather!
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Why This Recipe is So Good
Fall veggies and spices. We use easy to find affordable seasonal veggies and warming spices that you'll likely have in the pantry.
Sweet and spiced! Roasting the squash and carrots brings out their natural sweetness, which is so delicious.
Dairy free, gluten free and low histamine. We make this roasted butternut squash and carrot soup without dairy, and it's also made without coconut milk so it's suitable for those who are sensitive to it.
Ingredients
All the ingredients and their quantities are set out in the recipe card below.
Some notes on a few of them:
- Butternut squash - a fall favorite, simply peel the squash, remove the seeds and dice into small cubes.
- Carrot - to add some sweetness, simply peel and roughly chop.
- Onion - my low histamine readers may wish to use white onion, which scores 0 on the SIGHI list.
- Nutmeg and ginger - we use ground warming spices for fun fall flavors.
- Stock - I use my low histamine vegetable stock to make this recipe!
How to Make Butternut Squash and Carrot Soup
It's so easy to make this soup, and all we do is roast the veggies and combine with aromatics in your soup pot. No fancy kitchen equipment required!
All the instructions are in the recipe card below, but these step by step photos should help guide you.
Step 1: Roast the veggies
Scatter diced butternut squash and carrot on a baking sheet lined with parchment paper in a single layer. Drizzle with olive oil, then toss to coat the vegetables (image 1). Roast until fork tender and with light browning around the edges.
Step 2: Cook onion and spices
Cook the onion in olive oil in your soup pot until softened, add the garlic, cook for a minute, then add in the dried thyme, nutmeg and ground ginger and stir to combine (image 2).
Step 3: Add the roasted veggies
Add the roasted squash and carrots to the pot and pour in the vegetable stock. Cook for 4-5 minutes (image 3).
Step 4: Blend!
Use an immersion blender to blend the soup so it's nice and smooth, or transfer batches to a food processor (image 4). Season with salt and black pepper, to preference. Ladle into your bowls and add garnishes of choice.
Recipe Tips and Notes
- Dice the butternut squash and carrots into small pieces of a similar size for an even cook time.
- Scatter the veggies in an even layer, rather than heaped on top of each other, on the baking sheet, with a little room between them if possible (to make sure they roast rather than steam).
- Check that the squash and carrots are fork tender and give them a few more minutes in the oven, if needed.
- If you don't have an immersion blender, you can transfer batches to a food processor and blend that way.
Frequently Asked Questions
Butternut squash should have smooth, unwrinkled skin and not have any soft spots or striped skin.
Yes, I've frozen it myself many times for a meal prep lunch or light dinner. Simply allow to cool, then transfer to freezer-safe containers. When you reheat the soup, you may need to add a little stock or water to thin it out a little.
You can simply cook the butternut squash and carrots in a soup pot in stock, but they won't have quite the same deep flavor as if they are roasted in the oven.
Making sure not to use too much broth will prevent a watery soup.
If you're roasting the butternut squash you don't have to peel it as the skin is soft and edible, but it's down to preference. Personally, I like to peel the squash to give a smoother and creamy soup.
More Soups
Find so many tasty and cozy soups here, including my vegetable soup without tomatoes, and these recent recipes:
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 I love to hear from you, so please do leave a star rating ⭐⭐⭐ and comment if you've tried the recipe!
📖 Recipe
Roasted Butternut Squash and Carrot Soup
Equipment
- Soup pot or Dutch oven
Ingredients
- 1 medium butternut squash about 4 cups, peeled, seeds removed, roughly chopped
- 4 medium carrots peeled, roughly chopped
- 2 tablespoon olive oil divided
- ½ onion diced
- 1 garlic clove minced
- 1 teaspoon dried thyme
- ½ teaspoon nutmeg
- ¼ teaspoon ground ginger
- 3.5 cups vegetable stock
- pinch salt
- pinch black pepper optional
Instructions
- Preheat the oven to 390F / 200C and line a baking sheet with parchment paper.
- Scatter chopped butternut squash and carrots on the baking sheet. Drizzle with olive oil, then toss to coat the veggies. Spread out so they are in an even layer. Roast the squash and carrots for 35 minutes, or until fork tender.
- In a large soup pot, drizzle olive oil and cook the onion for 4-5 minutes, until softened. Add the minced garlic, thyme, nutmeg and ground ginger. Stir well to combine and cook for 2 minutes.
- Tip the roasted squash and carrots into the soup pot and pour in the vegetable stock. Season with salt and black pepper, if using. Cook for 4-5 minutes.
- Use an immersion blender to blend the soup, or transfer batches to a food processor to blend. Ladle into your serving bowls and garnish to preference.
Notes
- Dice the butternut squash and carrots into small pieces of a similar size for an even cook time.
- Spread the vegetables in an even layer on the baking sheet, rather than piling them up. Giving a little space between them will help make sure they roast rather than steam in the oven.
- Nutritional information is auto-generated and should be understood to be an estimate.
- white onion scores 0, while other forms of onion score higher.
- garlic and ginger, which score 1.
- nutmeg, which scores 1 with a note, 'Small amounts are well tolerated'.
- vegetable stock will depend on ingredients used. My low histamine vegetable stock is a popular one!
- black pepper, which scores 2.
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