Warm, creamy, and brilliant orange in color, here is a soup for your fall enjoyment. Butternut carrot soup with leeks, curry powder and ginger equals delicious and healthy. Ruby red pomegranate seeds are jeweled garnish and the toasted pumpkin seeds add a nice crunch.
Fall means cooler mornings with soft foggy light and crisper evenings. The air smells different, and the light is different. Are you ready to start eating soup again? That's what inspired this recipe for butternut squash carrot soup. And the nice thing is this recipe is good for almost all special dietary needs. Special diets aside, it's warming, creamy and delicious.
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Why You'll Love Butternut Carrot Soup
- Naturally creamy & healthy - Butternut squash and carrots purée into a silky base that's gluten-free and easily made vegan.
- Warm & cozy flavor - Curry, ginger, and turmeric add gentle spice and depth without overpowering.
- Seasonal & make-ahead - A colorful fall soup that's perfect for gatherings, meal prep, or freezing.
Ingredients You'll Need
- Butternut squash - Creamy and bright orange, it makes a naturally rich base for the soup.
- Carrots - Bring earthy sweetness, antioxidants, and vibrant color that pairs perfectly with butternut squash.
- Curry powder - A warming spice blend that comes in many styles from sweet to hot. I prefer a mild or "sweet" curry powder so the soup is cozy, not spicy.
- Turmeric - A powerful anti-inflammatory, high in curcumin. It's also the base note in many curry blends and adds golden color.
- Leeks - Mild and slightly sweet; a good swap is a sweet onion.
- Ginger - Use fresh grated or a jarred ginger purée, which disappears smoothly into soups. Naturally anti-inflammatory thanks to gingerols.
- Broth - Chicken or vegetable broth, preferably low-sodium or homemade.
- Oil - Extra-virgin olive oil or avocado oil, or coconut oil.
- Garlic - Adds aromatic depth; fresh cloves are best.
Chef's Tip - Shortcuts Welcome
If you're short on time, use pre-cut butternut squash cubes from the produce section. I like starting with a whole squash for the freshest flavor (and it's usually less expensive), but the pre-cut packs work perfectly well in this soup.
Substitutions and Variations
- Make it creamier - Stir in a little canned coconut milk or cream for extra richness.
- Switch the curry - Try Thai red curry paste instead of curry powder for a different flavor profile.
- Herb finish - Top with fresh cilantro, parsley, or even basil for brightness.
- Turn up the spice - Add a pinch of cayenne, chili flakes, or hot curry powder for more heat.
How to Make Butternut Carrot Soup
To speed up this recipe, purchase the cubed butternut squash in many produce departments. Already cubed (either by you or the store) even freezes. Thaw overnight in the refrigerator before using for soup.
How to Cut Up Butternut Squash
Butternut squash can be hard to handle with their tough outer skin and bowling pin shape, but don't let that deter you. The photos will help make it easy. You need a sharp, heavy knife and a sharp vegetable peeler.
Chef's tip - small hand tools like peelers do get dull after years of use. If it's dragging, get a new one. I prefer the plastic handled y-peelers and they are about $4, available at kitchen stores.
Instruction
After cutting the squash into small cubes (about 1 ½" or so) and chopping the carrot and leek you are ready to cook. Add the squash, carrot and leek to a pan and cook gently until softened. Add the garlic and spices and cook for another minute. Add the broth and simmer until all vegetables are very soft. Then puree in a high speed blender for a smooth and creamy soup. You may need to puree in batches.
Optional Garnishes for the Soup
Garnishes are optional, but they do add visual interest and more flavor. The ruby pomegranate seeds are a tart-sweet compliment and add beautiful color. The toasted pumpkin seeds provide a nice crunch. For how to toast them, read here. They are great on salads too.
More Creamy Fall Soup Recipes
Love creamy soups? Try these.
📖 Recipe
Butternut Carrot Soup
Equipment
- Soup pot like a Dutch oven
- Blender or immersion blender
Ingredients
- 2 pounds butternut squash cubes or 1 small whole squash, 2 ¼-2/1 2 pounds
- 2 tablespoons oil olive or coconut
- ½ pound orange carrots chopped small
- 1 cup chopped leek or onion
- 3 large garlic cloves finely chopped
- 2-3 teaspoons ginger puree
- 2-3 teaspoons curry powder
- 2 teaspoons turmeric powder optional
- ½ teaspoon sea salt
- ⅛ teaspoon white pepper or black
- 3 cups broth chicken or vegetable, preferably homemade
Optional garnishes
- 4-6 tablespoons pomegranate seeds
- 4 tablespoons toasted pumpkin seeds see link below
Instructions
If using a whole squash start here
- Trim a thin slice off the top and bottom of the squash. Cut the squash in half across the neck. Peel with a sharp vegetable peeler. Scoop out seeds and stringy inside. Cut squash into cubes. See post photographs for help.
If using butternut packed cubes, start here
- Heat oil in a medium pot until warm. Add chopped carrots and leeks. Cook until softened. Add the garlic and cook 1 minute. Add the ginger, curry powder, turmeric (if using) salt and pepper. Cook for 1-2 minutes for the flavors of the spices to bloom. Add the squash and broth. Cover and simmer until all vegetables are very tender, about 20 minutes.
- Puree soup until smooth in a Vitamix or blender. Serve warm, garnished with pomegranate seeds and toasted pumpkin seeds if desired. Leftover soup keep well refrigerated for 4-5 days.
Notes
Nutrition
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Robin L Shapiro says
Love in a soup! Wow - I was concerned that this easy recipe would yield a ho-hum soup, but was wonderfully surprised by the depth of flavors -- it is SO GOOD! I used onion instead of leek and did not add pomegranite seeds. I paired it with a smashed black bean (with lime/salsa/spinach/siracha crema) quesodilla to give the meal more heft. The soup is very creamy without cream and full of flavor - beautiful too! I might try adding black beans to boost the protein content and for color contrast next time. A total winner!
Sally Cameron says
Sounds terrific Ronin! Thanks for the positive comment, makes me smile and helps other people too.
Elena says
Going to try this soup tonight. I MAY try it in my InstaPot so as not to use gas.
Sally Cameron says
That’s a great idea Elinor, I’m sure it will go quick. I’ll have to try that myself next time I make it. If you make it that way please comment back on your timing for others to see. Thanks for your comment
Hari Chandana says
Looks absolutely gorgeous and delicious.. awesome presentation too!!