This quick and easy Carrot and Butternut Squash Soup is rich and savory with a hint of sweet and smoky flavor. It's gluten-free, dairy-free and vegan, and comes together in only 45 minutes in just one pot! While I love a sheet pan roasted veggie soup (like this roasted sweet potato and carrot soup), sometimes I want my comforting soup to come together in less time and with fewer dishes. So, instead of roasting the carrots and squash, they cook together with the other seasonings and broth on the stove top in half the time as roasting.
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Table of Contents
This soup is very similar to this roasted red pepper and butternut squash soup, with a sweet and smoky flavor, but comes together easily in one pot, like this golden beet soup!
You'll love this soup as an appetizer or side dish with some crusty bread and some savory granola with pecans sprinkled on top!
Ingredients and substitutions
For a full list of the ingredients and quantities used, please refer to the recipe card at the end of this post.
- Carrots - You'll need 3 cups of sliced carrots (½-inch coins), or about 6-8 carrots.
- Butternut squash - You'll also need 2 cups of butternut squash cubes (½-inch pieces), or about half of a small squash.
- Fresh sage - Sage goes perfectly with butternut squash and is one of my favorite herbs for soup. For the best flavor, I recommend using fresh sage leaves (about 6-8), but if you can't find fresh, 2 teaspoons of dried sage is a good substitute.
- Onion - The recipe calls for 1 medium-sized diced red onion, which is sweeter than other types of onion. Feel free to substitute with yellow or white onion for a less sweet flavor, or you can use 2-3 shallots instead.
- Garlic - You'll need 4 minced garlic cloves. I don't recommend substituting with garlic powder.
- Oil - Extra virgin olive oil brings flavor to the soup and is used to sauté the onion and garlic.
- Vegetable broth - I like to use no salt added broth so I have better control over the amount of added salt in soups. You can use regular or low-sodium broth, but you may wish to reduce or omit the additional salt in the recipe. You can also use chicken broth if you don't need this recipe to be vegan.
- Coconut milk - For a plant-based, creamy texture, I used full fat coconut milk. Feel free to use light coconut milk if you prefer.
- Smoked paprika - For the smoky flavor, you'll need 1 teaspoon of smoked paprika. Be sure you're not using regular paprika as it doesn't have the same smoky flavor.
- Salt and pepper - Used for seasoning. Fee free to use more or less to suit your tastes.
How to make carrot and butternut squash soup in one pot
Below is just a quick overview of how to make the soup (including photos). Please check out the recipe card at the end of this post for more details.
Chop your veggies. To ensure they cook at the same rate, slice your carrots into ½-inch coins and chop the squash into ½-inch cubes. (Butternut squash cooks a little quicker so the pieces should be a little bigger than the carrot slices).
Sauté the onions and garlic in oil until fragrant. This will only take a few minutes.
Add the carrots, squash, sage and seasonings. Stir until combined.
Add the broth. Bring to a boil, then simmer for 15-17 minutes, or until the carrots and squash are fork tender. Remove from heat.
Add the coconut milk. Use an immersion blender to blend until creamy.
Let simmer for another 5-10 minutes. Serve immediately or store covered in the fridge.
Recipe variations
- Make it a roasted carrot butternut squash soup. If you have some extra time, add everything to a large bowl (except for the broth and coconut milk) and toss together until the carrots and squash are well coated in oil and seasoning. Spread everything out onto a large baking sheet and roast for 25-35 minutes. Add everything to a large pot along with the broth and coconut milk, blend with immersion blender until creamy and let simmer for 10 minutes.
- Change up the spices. Instead of smoked paprika, try some cumin and coriander.
- Sweeten things up. Add a pinch of nutmeg and a drizzle of maple syrup.
- Bring the heat. Add a pinch of cayenne pepper or red pepper flakes.
- Add more veggies. Substitute some of the squash or carrots with cubed sweet potatoes.
Storage and freezing
Store any leftover soup in an airtight container in the fridge and enjoy within 3-4 days.
To freeze, wait for the soup to cool completely in the fridge. Store in a freezer safe container, with room left at the top for the soup to expand. Store in the freezer for up to 3 months.
To reheat, just warm the soup in the microwave or on the stovetop. If the soup is frozen, let it defrost in the fridge overnight before reheating.
Note that the soup will thicken in the fridge but it will thin out again as it warms up.
Butternut squash carrot soup FAQs
Yes, acorn squash or kabocha squash would be a delicious substitute.
Absolutely! You can make the soup a few days in advance and keep it in the fridge, or you can store it in the freezer for 3 months. You can also prep the squash, carrots, onion and garlic a few days in advance, and save yourself some time when you want to assemble and cook the soup.
The coconut milk adds to the thick and creamy texture, as well as the sweet flavor. It does add a hint of coconut, so if you're not a fan, you can substitute with another unsweetened plant-based milk like almond milk or oat milk. The texture just won't be as creamy. To maintain the creaminess, you can use heavy cream, but keep in mind that the soup will no longer be vegan or dairy-free.
Sometimes when you use an immersion blender it can be difficult to get a perfectly smooth soup. If you want it silky smooth, I recommend using a high powdered stand blender.
Another reason your soup may not be smooth is if the carrots and squash were not fully cooked. In this case, they may not purée into a smooth texture.
Yes, since coconut milk freezes well in soup, you can go ahead and freeze this one. Keep in mind that if you substitute with another type of milk or cream, especially dairy, it may not freeze as well. It could separate once defrosted and have a grainy texture.
Key recipe tips
- Squash cubes. If you want to save a bit of time, or you just don't want to tackle cutting a squash, you can buy pre-cut butternut squash cubes.
- Soup consistency. For a thinner soup, just add more broth until the soup reaches your desired consistency. For a thicker soup, reduce the amount of broth by half a cup.
- Type of blender. I used an immersion blender in order to keep this soup a one pot recipe. If you don't have a handheld immersion blender, you can use a traditional stand blender. The soup will actually be a little smoother and creamier this way too.
- Keep it gluten-free. Ensure the broth and spices you use are certified gluten-free.
- Seasoning. Before you serve the soup, taste and adjust the seasonings to suit your tastes.
More butternut squash recipes
If you make this recipe, I'd love to hear what you think in the comments below!
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📖 Recipe
Carrot and Butternut Squash Soup
Ingredients
- 2 tablespoons extra virgin olive oil
- 1 medium-sized red onion, diced
- 4 garlic cloves, minced
- 3 cups sliced carrots, ½-inch coins
- 2 cups chopped butternut squash, ½-inch cubes
- 6-8 fresh sage leaves
- 1 teaspoon smoked paprika
- 1 teaspoon kosher salt
- ¼ teaspoon ground black pepper
- 2 cups no salt added vegetable broth
- 1 can (400ml) full fat coconut milk
Instructions
- Heat oil over medium heat in a large pot or Dutch oven. Add the onions and garlic and sauté for 2-3 minutes, or until softened and fragrant.
- Add the carrots, squash, sage, smoked paprika, salt and pepper. Stir to combine.
- Add the broth. Bring the mixture to a boil, then simmer for 15-17 minutes, or until the carrots and squash are fork tender.
- Remove from heat and add the coconut milk.
- Carefully use an immersion blender to blend until creamy. Alternatively, you can let the mixture cool slightly and then transfer it in batches to a stand blender.
- Once blended, let the soup simmer for another 5-10 minutes. Serve immediately.
Notes
- I like to use no salt added broth, so if you use regular or low-sodium broth, you may wish to reduce the amount of salt you add to the recipe.
- If you want to save a bit of time, you can buy pre-cut butternut squash cubes.
- For a thinner soup, just add more broth until the soup reaches your desired consistency. For a thicker soup, reduce the amount of broth by half a cup.
- I used an immersion blender in order to keep this soup a one pot recipe. If you don't have a handheld immersion blender, you can use a traditional stand blender. The soup will be smoother and creamier this way too.
- To ensure the soup is gluten-free, make sure the broth and spices you use are certified gluten-free.
- Before you serve the soup, taste and adjust the seasonings to suit your tastes.
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Nutrition Facts per Serving
Disclaimer
Nutrition information is an estimate only and will vary depending on the substitutions made and the brands used.
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