Indulge in the comforting flavors of Carrot and Butternut Squash Soup! 🥕🍲 Discover the perfect vegan recipe to warm your soul on chilly days. Easy to make, wholesome ingredients, and bursting with deliciousness - perfect for soup season!
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I'm still really into making soups for lunches in our house. With everyone being home at the moment, I find that they are a really easy way of making a nutritional lunch for everyone that is easy to make, easy to serve and full of goodness. This carrot and butternut squash soup is a nice light and simple soup which is perfect for a light lunch and isn't too strong on flavours if you are looking for something that will suit all members of the family.
I find that soup is a great way of getting vegetables into my children, who can be a little fussy. With a soup they enjoy the flavours without having to see which vegetables they are eating which works really well on helping them to push past their vegetables mental block. I often cook this up in the morning while I am pottering about and then warm it up to serve at lunchtime after we have been out for the morning. I quite often make a double portion so that I can freeze half to enjoy at the weekend as it is so easy to reheat it when we come back from our weekend morning walk and it's so good to know that we are coming home to a warm, healthy meal that has taken little effort.
I often serve soup with bread rolls and lately I've been enjoying making these myself. My new bread maker means that making the dough is simple and nothing beats fresh bread rolls with homemade soup! If you haven't got a bread maker, another easy way of making bread at home is with this fabulous slow cooker bread recipe.
Ingredients
- fresh butternut squash (cubed)
- carrots (cubed)
- onion (diced)
- garlic (minced)
- olive oil
- vegetable stock / vegetable broth
- sea salt and black pepper
For exact quantities see the recipe card below.
For exact quantities see the recipe card below.
There are only 5 main ingredients to this soup, most of which you might have in your fridge or cupboard already. In fact, the first time I made this soup came about because I had a butternut squash in the fridge that I needed to use up. Butternut squash is low in calories but high in vitamins, including vitamin A, vitamin C, magnesium, and potassium. It is worth noting that butternut squash is also actually a fruit, rather than a vegetable - which I didn't realise until I was researching it for this post!
Carrots are a root vegetable that is particularly high in Vitamin A, as well as other vitamins and antioxidants. The combination of nutrients that they contain means that they are also famously good for your eyes.
This recipe is really very simple and can be made in only half an hour so it is perfect for busy people. Check out my notes below too for a slow cooker option which makes it a great recipe to make ahead.
Instructions
- Chop the vegetables with a sharp knife into 1 inch cubes.
- Heat the olive oil in a large saucepan and sweat the onion in a large pot for a couple of minutes on a medium heat.
- Add the minced garlic and cook for another minute or two on a medium-low heat.
- Add the chopped carrots and butternut squash and vegetable stock, bring to the boil and turn down and simmer on a medium-high heat for 30 minutes or until the vegetables are soft.
- Blend with an immersion blender or food processor and add salt and pepper to taste.
📖 Recipe
Carrot and Butternut Squash Soup
- Total Time: 40 minutes
- Yield: 6 1x
- Diet: Vegan
Description
Indulge in the comforting flavors of Carrot and Butternut Squash Soup! 🥕🍲 Discover the perfect vegan recipe to warm your soul on chilly days. Easy to make, wholesome ingredients, and bursting with deliciousness.
Ingredients
- 1 small butternut squash (cubed)
- 4 medium carrots (cubed)
- 1 onion (diced)
- 4 cloves garlic (minced)
- 2 tbsp olive oil
- 1.5 litres vegetable stock
- salt and pepper
Instructions
- Heat the olive oil in a large saucepan and sweat the onion for a couple of minutes.
- Add the minced garlic and cook for another minute or two.
- Add the chopped carrots and butternut squash and vegetable stock, bring to the boil and turn down and simmer for 30 minutes or until the vegetables are soft.
- Blend with a stick blender and add salt and pepper to taste.
Nutrition
- Calories: 115
Can I make this carrot and butternut squash soup in the slow cooker?
Yes you can! This easy butternut squash soup recipe is perfect in the slow cooker or dutch oven. Simply throw all the ingredients in and cook on high for 5-6 hours or until the vegetables are cooked through, and then blend until smooth - a very easy and delicious soup.
Make Ahead Tips
I always make a big batch of this soup, we eat half on the day I make it, and the other half stores for up to 4 days in the fridge and will do for lunches for another day in the week, or I freeze it and we enjoy it another day. Simply take it out of the freezer the night before you want to eat it and defrost it in the fridge. You can also thaw it in the microwave it if you are short on time.
Variations and Substitutions
You wouldn't really want to substitute anything in this recipe, it would make it a different soup. I have left this recipe intentionally quite plain as then you can really taste the goodness and sweetness of the butternut squash and carrot, and it is more palatable for children but you could definitely add some spice if you wanted to. Try thyme for depth of flavor, or cumin or curry powder for spice. To add some heat I would add some red pepper flakes or for a flavour kick try adding fresh ginger.
You can top this soup with something for added texture and colour. Try seeds such as pumpkin seeds or sesame seeds or fresh herbs such as parsley or coriander or finely chopped spring onion / green onions. If you wanted a creamy soup you could reduce the amount of vegetable stock and add some dairy free milk or oat cream in at the end when you are blending the soup. Make sure that you are using a high quality blender for a creamy texture with no lumps. Don't be afraid to experiment and make the recipe your own.
Carrot and Butternut Squash Soup pairs well with a variety of accompaniments that complement its flavors and add a touch of contrast to the meal. Here are some delicious serving ideas:
1. **Crusty Bread**: Serve the soup with a side of crusty bread or bread rolls. The bread's texture and taste complement the creamy soup, making it a hearty and satisfying meal.
2. **Grilled Cheese Sandwich**: A vegan grilled cheese sandwich is an excellent choice to serve alongside the soup. The combination of gooey vegan cheese and crispy bread goes perfectly with the warmth and creaminess of the soup.
3. **Salad**: A fresh green salad or a side salad with a tangy vinaigrette can add a refreshing and crunchy element to the meal.
4. **Toasted Nuts**: Sprinkle some toasted nuts, such as pumpkin seeds, almonds, or pecans, on top of the soup to add a delightful crunch and nutty flavor.
5. **Vegan Yogurt or Sour Cream**: A dollop of plain vegan yogurt or vegan sour cream on the soup can add a creamy and slightly tangy element, enhancing its richness.
6. **Fresh Herbs**: Garnish the soup with chopped fresh herbs like parsley, cilantro, or chives. The herbs add a burst of freshness and color to the dish.
7. **Roasted Chickpeas**: Roasted chickpeas make a fantastic crunchy topping for the soup, adding protein and a delightful texture contrast.
8. **Crispy Tofu**: If you prefer a vegan protein option, consider adding some crispy tofu cubes on top of the soup for added texture and a protein boost.
9. **Roasted Vegetables**: Roasted veggies, such as Brussels sprouts, sweet potatoes, or zucchini, can be served as a side dish alongside the soup.
Feel free to mix and match these serving suggestions based on your preferences and dietary requirements. These additions will enhance the overall dining experience and turn your Carrot and Butternut Squash Soup into a satisfying and well-rounded meal.
FAQs
How to store leftover carrot and butternut squash soup?
To store leftover Carrot and Butternut Squash Soup properly and ensure its freshness and safety, follow these steps:
1. **Cooling the Soup**: Allow the soup to cool slightly before storing. You can place the pot or container in an ice bath to speed up the cooling process.
2. **Refrigeration**: Once the soup has cooled to room temperature, transfer it to an airtight container. Make sure the container is suitable for storing hot liquids. Alternatively, you can use several smaller containers to store the soup in individual portions.
3. **Labelling**: It's a good idea to label the container with the date of storage, as this will help you keep track of its freshness.
4. **Refrigerator Placement**: Place the airtight container(s) in the refrigerator. Carrot and Butternut Squash Soup can typically be stored in the refrigerator for up to 3 to 4 days.
7. **Reheating**: To reheat the refrigerated or thawed soup, gently warm it on the stovetop over medium heat. Stir occasionally to ensure even heating. Avoid boiling the soup to preserve its texture and flavors.
8. **Check for Freshness**: Before consuming reheated soup, check for any signs of spoilage, such as an off smell or unusual appearance. If the soup looks or smells off, discard it.
Remember that it's essential to handle and store leftovers properly to avoid the risk of foodborne illnesses. When in doubt about the freshness or safety of the leftover soup, it's best to err on the side of caution and discard it. Enjoy your delicious Carrot and Butternut Squash Soup, whether freshly made or as a delightful leftover!
Is this soup suitable for freezing?
5. **Freezing**: If you don't plan to consume the soup within a few days, freezing is a great option. For freezing, transfer the cooled soup to a freezer-safe container, leaving some space at the top to allow for expansion. Frozen soup can remain safe to eat for around 2 to 3 months.
6. **Thawing Frozen Soup**: When you're ready to use frozen soup, transfer it to the refrigerator to let the soup thaw overnight. Alternatively, you can reheat it directly from frozen over low heat on the stovetop, stirring occasionally to prevent sticking or burning.
Can I use frozen vegetables for this soup?
Yes, you can often use frozen vegetables for making Carrot and Butternut Squash Soup. Using frozen vegetables can be convenient and time-saving, especially if fresh produce is not readily available or if you want to reduce preparation time.
When using frozen vegetables, it's essential to adjust the cooking time accordingly, as they may cook faster than fresh ones. You can add them directly to the pot while cooking the soup, and they will thaw and cook through as the soup simmers.
Keep in mind that the texture of frozen vegetables might be slightly softer compared to fresh ones, but they will still add flavor and nutrition to the soup. Frozen vegetables can be a great option for making this soup, ensuring you have a delicious and nutritious meal even during seasons when certain vegetables are not in season.
Is carrot and butternut squash soup healthy?
Carrot and Butternut Squash Soup is generally considered a healthy and nutritious dish, especially when prepared with wholesome ingredients and minimal added fats and sugars. Both carrots and butternut squash offer a range of health benefits:
1. **Rich in Nutrients**: Carrots are an excellent source of beta-carotene, which converts to vitamin A in the body, supporting vision, immune function, and skin health. Butternut squash is also rich in vitamin A, along with vitamin C, potassium, and dietary fiber.
2. **Low in Calories**: Carrots and butternut squash are relatively low in calories, making the soup a great option for those seeking a satisfying yet calorie-conscious meal.
3. **Fiber Content**: The soup's fiber content, primarily from the vegetables used, can aid digestion and contribute to a feeling of fullness, helping to manage appetite.
4. **Heart-Healthy**: Both carrots and butternut squash contain compounds that may promote heart health. For instance, potassium can help regulate blood pressure.
5. **Antioxidant Properties**: The beta-carotene and other antioxidants in carrots and butternut squash may help combat oxidative stress and reduce the risk of certain chronic diseases.
6. **Weight Management**: As a low-calorie and fiber-rich option, carrot and butternut squash soup can be a valuable addition to a weight management plan.
However, it's essential to consider the entire recipe and cooking process to maintain the healthiness of the soup. Here are some tips to ensure a healthy preparation:
- Use minimal added fats and oils when sautéing the vegetables.
- Opt for vegetable broth instead of high-sodium alternatives to control the salt content.
- Avoid excessive amounts of added sugars or heavy cream, which can increase the calorie and fat content.
In summary, carrot and butternut squash soup can be a nutritious and delicious choice as part of a balanced diet, providing a wealth of vitamins, minerals, and antioxidants. As with any meal, moderation and mindful ingredient choices are essential to maximise its health benefits. We think that this is simply the best butternut squash soup recipe and we hope that you agree!
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