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    Home ยป Recipes ยป Soup and Stew Recipes

    Butternut Squash and Carrot Soup

    Published: Oct 22, 2014 ยท Modified: May 10, 2022 by Sally Cameron ยท This post may contain affiliate links ยท 5 Comments

    315 shares
    ↓ Jump to Recipe

    Warm, creamy, and brilliant orange in color, here is a soup for your fall enjoyment. Butternut squash and 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.

    Curried butternut squash soup

    Fall means cooler mornings with soft foggy light. 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 Curried butternut squash soup. And the nice thing is this recipe is good for almost all special dietary needs (it's even a Whole30 butternut squash recipe). Special diets aside, it's warming, creamy and delicious.

    Jump to:
    • Recipe Ingredients
    • Butternut Squash Nutrition
    • How to Buy and Store Winter Squash
    • How to Cut Up Butternut Squash
    • Instruction
    • Optional Garnishes for the Soup
    • Dietary Notes
    • Help For Sweet Cravings
    • More Recipes
    • ๐Ÿ“– Recipe
    • ๐Ÿ’ฌ Comments

    Recipe Ingredients

    • Coconut milk - Before making this soup I was thinking of adding coconut milk for creaminess. It was so creamy after pureeing that I decided to skip it. If you want to add some, it would be delicious. Or if you need to stretch a batch to serve more people, coconut milk works beautifully.
    • Curry powder - Curry powder is a blend of spices. It comes in many styles from sweet to hot. I prefer one without the heat, listed as sweet or mild curry powder.
    • Turmeric is powerful anti-inflammatory with many health benefits and often the base for curry powder blends. It is high in a compound called curcumin, which is where the powerful anti-inflammatory benefits come from.
    • Leeks  - Leeks have a mild sweet flavor, but a sweet onion will work too.
    • Carrots - Add more earthy sweetness to the soup and are natural antioxidants, and carrots are great for your overall health.
    • Ginger - I keep a jar of organic ginger puree in the refrigerator. It's creamy and fine so it disappears into recipes well. You can also use fresh, finely grated ginger, or dry ground ginger. Use a microplane zester or ginger grater. Ginger is also anti-inflammatory as it contains potent compounds called gingerols.

    Butternut Squash Nutrition

    We know vegetables with bright orange color are packed with nutrition. According to, "Even though it is a higher-carb food, it has a low glycemic index, making it a smart addition to most eating patterns."

    Curried Butternut Carrot Soup | AFoodCentricLife.com

    Winter squash (how butternut is classified) provides antioxidant support with vitamins A and C, a good supply of B-complex vitamins, and important minerals such as potassium and manganese. It also offers us anti-inflammatory, anti-viral, and anti-bacterial support plus provide Omega-3 fats. 

    Another area of potential health benefits of eating winter squash is in blood sugar regulation and prevention of type 2 diabetes. All of this from a humble squash.

    How to Buy and Store Winter Squash

    In spite of a tough exterior, winter squash is perishable. Look for squash that feels heavy for its size with a hard, dull rind. Store them for a few weeks, up to a few months, in a cool but not cold place. About 50°F - 60°F is best.

    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.

    Curried Butternut Carrot Soup | AFoodCentricLife.com

    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.

    Curried Butternut Carrot Soup | AFoodCentricLife.com

    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.

    Curried Butternut Carrot Soup | AFoodCentricLife.com

    Instruction

    After cutting the squash into small cubes (about 1 ยฝ" 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.

    Curried Butternut Carrot Soup | AFoodCentricLife.com

    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.

    Dietary Notes

    This is a Whole30 butternut squash soup recipe. This should also be fine for most people who eat low histamine as butternut is safe, and small amounts of leek or onion should pose no problem, but do what is best for you as we are all different in what we react to and when.

    Help For Sweet Cravings

    A soup like this made with sweet vegetables and spices is a good thing to eat if you are fighting sugar cravings. Eating sweet vegetables will help curb the sweet cravings in a healthy way.

    More Recipes

    Here's another butternut squash recipe you might enjoy, my creamy butternut squash apple soup. Here's an easy recipe on how to roast butternut squash.

    ๐Ÿ“– Recipe

    Curried Butternut Carrot Soup|AFoodCentricLife.com

    Butternut Squash and Carrot Soup

    Sally Cameron
    Creamy smooth and brilliant orange, this curried squash and carrot soup is anti-imfammatory and filled with nutrition. Choose either a sweet or hot curry. Extra turmeric is optional, but it adds to the brilliant color as well as the nutrition. For an alternative or to make it stretch to serve more, try adding a little coconut milk. See note at end on using a whole butternut squash.
    5 from 2 votes
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    Prep Time 15 minutes mins
    Cook Time 25 minutes mins
    Total Time 40 minutes mins
    Course Soup
    Cuisine American
    Servings 4
    Calories 309 kcal

    Equipment

    • Soup pot like a Dutch oven
    • Blender or immersion blender

    Ingredients
      

    • 2 pounds butternut squash cubes or 1 small whole squash, 2 ยผ-2/1 2 pounds
    • 2 tablespoons oil olive or coconut
    • ยฝ 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
    • ยฝ teaspoon sea salt
    • โ…› teaspoon pepper I used white for this recipe
    • 3 cups broth chicken or vegetable, preferably homemade
    • 4-6 tablespoons pomegranate seeds
    • 4 tablespoons toasted pumpkin seeds see link below

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    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

    How to Toast Pumpkin Seeds recipe link here. 

    Nutrition

    Calories: 309kcalCarbohydrates: 43gProtein: 10gFat: 14gSaturated Fat: 2gPolyunsaturated Fat: 5gMonounsaturated Fat: 7gTrans Fat: 0.04gSodium: 399mgPotassium: 1343mgFiber: 8gSugar: 11gVitamin A: 33963IUVitamin C: 56mgCalcium: 165mgIron: 4mg
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    « Pomegranate Guacamole
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    315 shares

    Comments

    1. Robin L Shapiro says

      December 12, 2022 at 7:57 pm

      5 stars
      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!

      Reply
      • Sally Cameron says

        December 14, 2022 at 3:21 pm

        Sounds terrific Ronin! Thanks for the positive comment, makes me smile and helps other people too.

        Reply
    2. Elena says

      October 09, 2021 at 4:31 am

      Going to try this soup tonight. I MAY try it in my InstaPot so as not to use gas.

      Reply
      • Sally Cameron says

        October 09, 2021 at 9:32 am

        Thatโ€™s a great idea Elinor, Iโ€™m sure it will go quick. Iโ€™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

        Reply
    3. Hari Chandana says

      October 31, 2014 at 9:37 pm

      Looks absolutely gorgeous and delicious.. awesome presentation too!!

      Reply
    5 from 2 votes (1 rating without comment)

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    Chef Sally Cameron of aFoodcentricLife.com in her kitchen.

    Welcome! I'm Sally, a professionally trained chef, former personal chef and caterer, lover of fresh healthy food, and sharing it with others.

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