Butternut Squash Soup with Carrot and Ginger
This Butternut Squash Soup with Carrot and Ginger is what I make on repeat once soup season hits! As a dietitian, I love that one bowl is packed with fiber, vitamin A and antioxidants from all the colorful produce. It's as simple as roasting everything on a sheet pan and blending it up! Sweet squash, carrots and apple balance out the cozy kick from fresh ginger, so it tastes like fall in a bowl. 😊
Equipment
- 1 dutch oven or large pot
- 1 blender or emulsion blender
- 1 sheet pan (half sheet sized)
Ingredients
- 1 butternut squash (4 cups diced)
- 3 large carrots
- ½ a large apple
- ½ a medium yellow onion (or 1 small yellow onion)
- 1 bulb garlic
- 1 inch ginger root (or ⅓ teaspoon ginger powder)
- 1 tablespoon fresh thyme, leaves removed from stems (or 1 teaspoon dried thyme)
- 2 tablespoon extra-virgin olive oil
- 1 teaspoon kosher salt (more to taste)
- ¼ teaspoon black pepper
- ¼ teaspoon ground cinnamon
- 3-4 cups low sodium vegetable broth
- ½ cup unsweetened coconut milk (or milk of choice)
Instructions
- Preheat oven to 400℉ (200°C). Line a baking sheet or sheet pan with parchment paper and spray with cooking spray. Peel the butternut squash, cut it in half lengthwise, and scoop out the squash seeds. Then dice the squash flesh into 1-2 inch sized pieces. Roughly chop the apple, carrots, and onion. Peel the ginger and strip the thyme leaves from the stem. Slice about ¼ inch off the top of the garlic bulb to expose the cloves.
- Place the butternut squash, carrots, apple, onion, bulb of garlic, and ginger on the prepared baking sheet, making sure the garlic bulb is cut side up. Coat everything in the olive oil, cinnamon, fresh thyme, kosher salt, and black pepper. Bake in the preheated oven for 30-40 minutes. Oven times will vary. The squash is done when it's easily pierced with a fork.
- When the vegetables are done roasting, remove them from the oven and let them cool about 10 minutes. Add everything from the sheet pan to a high speed blender. When adding the garlic cloves, gently squeeze them out of their skins, being careful not to get the skins in the blender. Add 3 cups of the vegetable broth and the coconut milk. Blend everything until smooth using a spatula to push down the sides as needed.
- To heat the soup, pour it into a large stockpot and heat on medium heat until it starts to bubble. Then lower to medium-low or low heat for another minute or two. If it's too thick, add 1 more cup of vegetable broth or a little water. Give it a taste and add more salt as needed.
- Hint: if you don't have a high-speed blender, you can add the soup ingredients including the roasted vegetables, broth, and coconut milk to a large pot and use an immersion blender to blend it.
Video
Notes
Expert Tips
- When choosing a butternut squash, look for one that feels heavy for its size.
- Time-saving tip: If you want to save some time, feel free to use pre-cut butternut squash.
- Vent the lid of your blender if your veggies are still steaming hot when you blend them.
- Give it a taste and add more salt as needed at the end since broths can vary in seasoning.
- If you prefer a thicker soup, you can use a bit less broth. Add more broth if you want a thinner soup.
- This soup gets even better as it sits for a day or two so it's perfect for meal prep!
- Store leftovers in the fridge in an airtight container for 3-4 days or in the freezer in freezer-safe bags or containers for up to 3 months.
Nutrition
Serving: 1 bowlCalories: 165kcalCarbohydrates: 22gProtein: 3gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gFiber: 3g
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