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Easy Carrot and Butternut Squash Soup

This Easy Carrot and Butternut Squash Soup is a delicious combination of onions, carrots, butternut squash and just a touch of spice. Not only is it delicious, but it’s packed with nutritional goodness, it counts as 3 of your 5 a day and only contains 167 calories per serving!

Prep Time
10 mins
Cook Time
10 mins
Total Time
40 mins
Servings: 4 people
Calories: 167 kcal
Course: Main Course , Appetizer , Soup
Cuisine: British

Ingredients

  • 1 tablespoon olive oil
  • 2 onions diced
  • 2 cloves garlic grated or crushed
  • ½ teaspoon dried chilli flakes (or to taste)
  • 1 teaspoon cumin
  • 1 teaspoon garam masala
  • 500 g carrots chopped into small chunks (roughly 1cm / ½inch cubes – See Note 1)
  • 500 g butternut squash skin removed and chopped into small chunks (roughly 1cm / ½inch cubes – See Note 2)
  • 750 ml vegetable stock from a cube is fine (I used Kallo Organic Vegetable Stock)
  • salt and black pepper to taste (see Note 3)

Instructions

    Cup of Yum
  1. Place the olive oil and diced onions in a fairly large saucepan and gently fry for 5 minutes, with the lid on, until softened but not brown. Stir occasionally.
  2. Add the garlic, chilli flakes and spices. Fry for 1 more minute, stirring occasionally. (Add a small splash of water if it gets too dry.)
  3. Add the chopped carrots, chopped butternut squash, vegetable stock, salt and pepper and turn up the heat. Bring to the boil, then turn the heat right down and simmer for 20 minutes with the lid on, or until the vegetables are quite soft.
  4. Tip the soup into a blender and blitz until completely smooth. PLEASE TAKE CARE AS THE SOUP WILL BE VERY HOT! (See Note 4.)
  5. If necessary, return the blended soup back to the saucepan and warm back up to your desired temperature. Add more water if the soup is too thick for your liking. You may also wish to check the seasoning at this point too.
  6. Serve with homemade bread.

Notes

  • I find, because this soup is blended until smooth, there is no need to peel the carrots. Not peeling the carrots has no negative impact on the final soup, means you get extra goodness from the skins and saves you a job!
  • Peeling butternut squash can be a bit of a pain. A little hack to speed things up is to cut the butternut squash into thick disks, then place each disk (flat side down) on your chopping board and chop the skin off using a knife, cutting downwards all the way around each disk. I find this far quicker and easier than peeling!
  • I prefer to only add black pepper to this soup, as the salt content of the stock cube makes this soup salty enough for my tastes.
  • If you prefer, you can use a stick blender or leave the soup un-blended.
  • Suitable for freezing.
  • Nutrition information is approximate and meant as a guideline only.

Nutrition Information

Calories 167kcal (8%) Carbohydrates 33g (11%) Protein 3g (6%) Fat 4g (6%) Saturated Fat 1g (5%) Polyunsaturated Fat 1g Monounsaturated Fat 3g Sodium 99mg (4%) Potassium 940mg (27%) Fiber 7g (28%) Sugar 11g (22%) Vitamin A 34252IU (685%) Vitamin C 38mg (42%) Calcium 122mg (12%) Iron 2mg (11%)

Nutrition Facts

Serving: 4people

Amount Per Serving

Calories 167

% Daily Value*

Calories 167kcal 8%
Carbohydrates 33g 11%
Protein 3g 6%
Fat 4g 6%
Saturated Fat 1g 5%
Polyunsaturated Fat 1g 6%
Monounsaturated Fat 3g 15%
Sodium 99mg 4%
Potassium 940mg 20%
Fiber 7g 28%
Sugar 11g 22%
Vitamin A 34252IU 685%
Vitamin C 38mg 42%
Calcium 122mg 12%
Iron 2mg 11%

* Percent Daily Values are based on a 2,000 calorie diet.