Roasted Butternut Squash and Carrot Soup
This roasted butternut squash and carrot soup has all the cozy vibes and is so easy to make as a fall lunch or light dinner! It's dairy free, gluten free and low histamine and made without coconut milk.
Servings: 4 servings
Calories: 191kcal
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.
Nutrition
Calories: 191kcal | Carbohydrates: 32g | Protein: 3g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 873mg | Potassium: 883mg | Fiber: 6g | Sugar: 9g | Vitamin A: 30570IU | Vitamin C: 44mg | Calcium: 120mg | Iron: 2mg
