Make this warm and cozy Butternut Squash and Carrot Soup this fall season! It cooks up quickly all in one pot in under an hour. Serve it in a bowl with your favorite toppings or use it as a pasta sauce with some parmesan cheese for the ultimate fall comfort dish.
Jump to:
Why You'll Love This Butternut Squash and Carrot Soup
- Super nourishing! This Butternut Squash, Carrot, and Apple Soup is filled with nourishing vegetables, like butternut squash, carrots, shallots, and garlic. It also has fresh herbs for a punch of flavor. And an apple for some sweet and savory tang. Then, you finish it off with some coconut milk for creaminess and some maple syrup for a touch of sweetness. It's a healthy fall dish!
- Warm and cozy! This soup is ultimate comfort food! It'll warm you up on those chilly fall days or long winter nights. Serve with other fall comforts, like Apple and Brie Stuffed Chicken, Ground Chicken Meatloaf, and Apple Turkey Burgers.
- So versatile! You can easily adapt this soup to your own personal tastes and optimal serving size. Serve it with your favorite garnishes, like pumpkin seeds, plain yogurt, fresh apples, homemade croutons, and pomegranate seeds, or turn it into a pasta sauce by pouring some of it over cooked pasta with some parmesan cheese.
Ingredients
A few notes about the ingredients:
- Butternut Squash: Butternut squash is the main ingredient of this soup. It adds a rich and creamy texture when pureed. It's also full of great vitamins and minerals!
- Carrots: Carrots add their own nutrients, while providing a bright orange color to the soup. They also add a touch of sweetness once cooked.
- Granny Smith Apple: I love adding apple to pureed soups, especially with the squash and carrots, because it adds a slight tanginess and bright flavor. I recommend granny smith apples but you can also use honey crisp too.
- Fresh Sage and Thyme: Both the fresh sage and thyme add great earthy flavor. I recommend using fresh herbs so they puree nicely. However, dried can be used too. Just keep in mind that their flavor is stronger, so you'll need to use less than what is called for in the recipe.
- Vegetable Broth: I recommend using a low sodium broth so you can remain in control of the salt levels, adding as much or as little as you prefer. Chicken broth would also work in this soup.
- Coconut Milk: The flavor of coconut milk pairs wonderfully with the butternut squash, carrots, and apple. It also adds a creaminess, helping the soup to puree until completely smooth and silky.
- Pure Maple Syrup: There is a small amount of maple syrup added to the soup to help balance all of the earthy flavors. It shouldn't over-sweeten the soup, but you can leave it out if you want.
⭐️ See recipe card below for descriptions and quantities of each ingredient. Then, watch this brief tutorial on Instagram!
Instructions
- Step 1: Heat oil in a large pot over medium heat. Add butternut squash, carrots, shallot, apple, garlic, and sage. Cook for about 3 to 5 minutes, or until shallot is softened.
- Step 2: Pour in vegetable broth. Add thyme, salt, cinnamon, pepper, and ground nutmeg. Stir to combine.
- Step 3: Bring to a simmer and cook for 30 to 40 minutes, or until the butternut squash and carrots are fork tender.
- Step 4: Remove the thyme. Pour in coconut milk and maple syrup. Using an immersion blender, blend the soup until smooth.
- Step 5: Serve butternut squash and carrot soup hot with toppings of choice.
⭐️ Tip: Cut all of the vegetables to a similar size so they can cook evenly.
Substitutions and Alterations
- Butternut Squash - I highly recommend using the butternut squash as the base of the soup, but in a pinch, you can use diced and peeled sweet potatoes instead.
- Granny Smith Apple - Honey crisp apple would also work.
- Fresh Sage - Dried or rubbed sage would work too. I would start with 1 scant teaspoon (instead of 1 tablespoon), then taste the soup and adjust from there.
- Fresh Thyme - Dried thyme would work, although I definitely recommend using fresh! Use about ¼ teaspoon dried thyme, then taste and adjust if needed.
- Vegetable Broth - Vegetable broth keeps this soup naturally vegetarian and vegan, but you can also use low sodium chicken broth instead.
- Coconut Milk - Coconut milk is my favorite addition because of its flavor and rich creaminess! But other milks would work as well.
How to Store Butternut Squash and Carrot Soup
To store: Store butternut squash soup in an airtight container in the refrigerator up to 5 days.
To freeze: Freeze butternut squash and carrot soup in a freezer-safe container for up to 6 months.
To reheat: Defrost soup in the refrigerator overnight. When ready to eat, pour it into a pot and heat over medium low heat until warmed through.
Top tip!
Make sure all veggies are submerged in the broth after you pour it in. Depending on the size of your pot, you may need to add a splash or two more to help the squash fully soften.
Recipe FAQs
Yes! Most butternut squash soups, especially this one, are full of nourishing, nutrient-packed vegetables. This soup is also made silky smooth with the help of coconut milk for some plant-based creaminess.
Yes! Frozen butternut squash can be used instead of fresh. However, it may have some added moisture, so you may want to use a touch less broth.
Related Recipes
Looking for more soup recipes? Try these:
Share your cooking with me! If you make this recipe, I'd love to know. Leave a comment with a rating at the bottom of this page!
Butternut Squash and Carrot Soup
Equipment
Ingredients
- 2 tablespoons olive oil
- 1 (3 ½ to 4 pound) butternut squash, peeled and diced
- 3 carrots, peeled and diced
- 1 medium shallot, diced
- 1 granny smith apple, peeled and diced
- 3 garlic cloves, minced
- 1 tablespoon chopped fresh sage
- 3 cups low sodium vegetable broth
- 5 stems fresh thyme, tied together with kitchen twine
- 1 teaspoon kosher salt
- ½ teaspoon ground cinnamon
- ¼ teaspoon black pepper
- ⅛ teaspoon ground nutmeg
- 1 (13.66 ounce) can coconut milk
- ½ tablespoon pure maple syrup
- Optional toppings: plain yogurt, additional coconut milk, pepitas, fresh cracked pepper, homemade croutons, chopped apples, or pomegranate seeds
Instructions
- Heat oil in a large pot over medium heat. Add butternut squash, carrots, shallot, apple, garlic, and sage. Cook for about 3 to 5 minutes, or until shallot is softened.
- Pour in vegetable broth. Add thyme, salt, cinnamon, pepper, and ground nutmeg. Stir to combine.
- Bring to a simmer and cook for 30 to 40 minutes, or until the butternut squash and carrots are fork tender.
- Remove and discard the thyme. Pour in coconut milk and maple syrup. Using an immersion blender, blend the soup until smooth.
- Serve butternut squash, carrot, and apple soup hot with toppings of choice.
Notes
- Dice butternut squash into similar-sized pieces so it cooks evenly.
- Make sure all of the veggies in the pot are mostly submerged under the broth. Depending on the size of your pot, you may need to add a splash or two of more broth to just cover the vegetables.
Nutrition
Want more recipes like this delivered right to your inbox? Be sure to subscribe above and never miss a thing!
Comments
No Comments