5.0 from 3 votes
Roasted Carrot Butternut Squash Soup
This is the perfect autumn soup, a creamy and velvety smooth roasted carrot butternut squash soup with roasted garlic blended right in. Simple to make, with high pay off, this is that great combination of healthy and delicious.
Prep Time
15 mins
Cook Time
1 hr
Servings: 6 people
Calories: 203 kcal
Course:
Soup
Cuisine:
American
Ingredients
For the roasted vegetables:
- 3 lb butternut squash (1 large or 2 small) 1.5 kg
- 2 carrots, cut into large chunks
- 1 onion, peeled and cut in half
- 1 head garlic, with 1/4 inch sliced off the top to reveal the cloves
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
For the soup:
- 4 cups vegetable broth
- 2 teaspoon maple syrup
- 1 teaspoon salt
- 1/2 teaspoon dried thyme
- 1/4 tsp black pepper
- 1/4 teaspoon cinnamon powder
- 1/4 teaspoon ground ginger
- pinch nutmeg
- 1/2 can coconut milk about 200 ml
Instructions
- Preheat oven to 410F (210C). Place butternut squash, flesh side up on a baking sheet with the carrots, onion, and garlic. Drizzle all of these with olive oil, season with salt and pepper.
- Flip the butternut squash so flesh is facing down. Roast for 50-60 minutes or until butternut squash and carrots are fork tender.
- Cool vegetables slightly for easier handling. Using a big spoon, scoop out the flesh of the butternut squash into a large saucepan. Add the carrots and onion, and squeeze the roasted garlic out of the peel into the pot.
- Add vegetable stock, maple syrup, and spices for the soup. Bring to simmer on medium high heat. Simmer for 5 minutes, then use an immersion blender and blend the soup until smooth.
- Stir in coconut milk, simmer for 1-2 minutes. Serve and enjoy!
Cup of Yum
Notes
- Ingredient notes: If you aren't vegan, you can substitute the maple syrup for honey, and the coconut milk for heavy cream.
- You can also use acorn, kabocha or regular pumpkin instead of the butternut squash.
- Storing leftovers: Store leftovers in the fridge in an airtight container for up to 4 days, or freeze for up to 3 months. You can thaw in the fridge overnight, or place the whole big block of frozen soup in a saucepan and heat on low until melted.
- To reheat soup, I either heat on low in a small saucepan, or in the microwave for about a minute and a half or so, stirring every 30 seconds so it heats evenly.
- Recipe tips:
- Preheat the oven well before roasting, when you roast at high temperature the vegetables caramelize and develop that rich sweet flavor.
- If soup is too thick, add a splash of water or more coconut milk. This also goes for leftovers, if the soup thickens up, add a little water when reheating gently.
- If soup is too thin, add less coconut milk, or add 1 tablespoon of cornstarch dissolved in 1/4 cup of water and let it simmer for a couple of minutes
Nutrition Information
Calories
203kcal
(10%)
Carbohydrates
36g
(12%)
Protein
4g
(8%)
Fat
7g
(11%)
Saturated Fat
6g
(30%)
Polyunsaturated Fat
1g
Monounsaturated Fat
1g
Sodium
1140mg
(48%)
Potassium
989mg
(28%)
Fiber
6g
(24%)
Sugar
10g
(20%)
Vitamin A
27844IU
(557%)
Vitamin C
52mg
(58%)
Calcium
140mg
(14%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 6people
Amount Per Serving
Calories 203
% Daily Value*
| Calories | 203kcal | 10% |
| Carbohydrates | 36g | 12% |
| Protein | 4g | 8% |
| Fat | 7g | 11% |
| Saturated Fat | 6g | 30% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 1g | 5% |
| Sodium | 1140mg | 48% |
| Potassium | 989mg | 21% |
| Fiber | 6g | 24% |
| Sugar | 10g | 20% |
| Vitamin A | 27844IU | 557% |
| Vitamin C | 52mg | 58% |
| Calcium | 140mg | 14% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.