Butternut Carrot Soup
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.
Servings: 4
Calories: 309kcal
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
How to Toast Pumpkin Seeds recipe link here.
Nutrition
Calories: 309kcal | Carbohydrates: 43g | Protein: 10g | Fat: 14g | Saturated Fat: 2g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 7g | Trans Fat: 0.04g | Sodium: 399mg | Potassium: 1343mg | Fiber: 8g | Sugar: 11g | Vitamin A: 33963IU | Vitamin C: 56mg | Calcium: 165mg | Iron: 4mg