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–+ servings
two bowls of butternut squash and carrot soup with chopped parsley on top.

Butternut Squash and Carrot Soup with Ginger

This butternut squash and carrot soup is silky smooth, full of warm spices and fresh ginger, and made extra creamy with a splash of coconut milk!
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings 6 Servings

Ingredients

  • 1 medium butternut squash (about 2.5 lbs) peeled, seeded, and cubed
  • 3 large carrots peeled and chopped
  • 1 small onion diced
  • 3 cloves garlic minced
  • 1 tbsp extra virgin olive oil
  • 1 tbsp fresh ginger grated, or ½ tsp ground ginger
  • 1 tsp ground cumin
  • ½ tsp ground turmeric
  • ½ tsp smoked paprika
  • ½ tsp salt
  • ¼ tsp black pepper
  • 4 cups vegetable broth
  • ½ cup coconut milk
  • 1 tbsp fresh lemon juice
  • fresh parsley or cilantro chopped, optional, for garnish

Instructions

  • Heat the olive oil in a large soup pot or Dutch oven over medium heat. Add the diced onion and cook for about 3 minutes, stirring occasionally, until softened.
    chopped white onions cooking in a pot.
  • Stir in the minced garlic, grated ginger, cumin, turmeric, and smoked paprika. Cook for 30 seconds, stirring constantly, until fragrant. Be careful not to let the garlic burn.
    chopped onions and garlic cooking in a pot with spices.
  • Add the cubed butternut squash, chopped carrots, salt, and black pepper. Pour in the vegetable broth and stir to combine. Bring the soup to a boil, then reduce the heat to low. Cover and simmer for about 20 minutes, or until the squash and carrots are completely tender when pierced with a fork.
    pot of butternut squash chunks boiling in broth.
  • Remove the pot from the heat and use an immersion blender to puree the soup until smooth and creamy.
    immersion blender blending butternut squash and carrot soup in a pot.
    • No immersion blender? No problem! Just blend the soup in batches using a regular blender, making sure to leave room for the steam to escape so you don't end up with hot soup everywhere!
  • Stir in the coconut milk and fresh lemon juice. Return the pot to low heat and simmer gently for another 2 minutes, stirring occasionally, until heated through.
    pot of carrot and butternut squash soup with a spot of coconut milk in it, ladle in the pot.
  • Taste the soup and adjust the salt, pepper, or lemon juice as needed. If it's too thick, stir in a splash of additional broth until you reach your desired consistency. Ladle into bowls, garnish with fresh parsley or cilantro if desired, and enjoy!
    pot of butternut squash and carrot soup.

Notes

Use full-fat coconut milk for the creamiest texture. Give the can a good stir before measuring!
Keep it vegan. Stick with vegetable broth, olive oil, and coconut milk. Chicken broth, butter, or heavy cream work if that's not a concern.
Save some extra broth. The soup thickens as it sits, so a splash of broth can help loosen it up when reheating.
Don't boil after adding coconut milk. Keep the heat low and warm it gently for a smooth, creamy finish.
Store leftovers in an airtight container in the fridge for up to 3–4 days.
Freeze for later: Portion into freezer-safe containers and freeze for up to 3 months. Thaw overnight in the fridge and reheat gently, stirring well.

Nutrition

Serving: 1Serving | Calories: 147kcal | Carbohydrates: 23g | Protein: 2g | Fat: 7g | Saturated Fat: 4g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 2g | Sodium: 854mg | Potassium: 642mg | Fiber: 4g | Sugar: 6g | Vitamin A: 19723IU | Vitamin C: 31mg | Calcium: 85mg | Iron: 2mg
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