|Nutrition Facts (per serving)|
|Amount per serving|
|% Daily Value*|
|Total Fat 13g||16%|
|Saturated Fat 3g||14%|
|Total Carbohydrate 14g||5%|
|Dietary Fiber 3g||12%|
|Total Sugars 5g|
|Vitamin C 11mg||55%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
This silky-smooth butternut squash and carrot soup is vegetarian and vegan, making it a great recipe for families and friends with varied diets. Fresh butternut squash (you can use frozen, but it won't be quite the same) is combined with carrots, vegetable broth, garlic, celery, and fresh chopped sage, as well as a bit of soy milk to make it nice and creamy.
This squash and carrot soup is ideal for a fall lunch or a light dinner. Serve topped with croutons or with warm multigrain bread, and a spinach salad or roasted Brussels sprouts to round out the meal.
If you need this soup to be gluten free, just be sure to use a homemade or gluten-free vegetable broth—all of the other ingredients are completely gluten free.
2 tablespoons olive oil
1 onion (diced)
4 cloves garlic (minced)
4 carrots (sliced)
3 ribs celery (diced)
2 small or 1 large butternut squash (peeled and chopped)
5 cups vegetable broth
2 tablespoons fresh sage (chopped), plus more for garnish if desired
1/2 cup soy milk, or oat milk
Sea salt, to taste, (or kosher salt)
Freshly ground black pepper, to taste
Gather the ingredients.
In a large soup pot, heat the olive oil over medium heat.
Sauté the diced onion and minced garlic in the olive oil until the onion turns soft, about 3 to 5 minutes.
Add the sliced carrots and celery and cook for another 3 to 5 minutes.
Add the chopped butternut squash and stir just to coat the butternut squash with the oil. Pour in the vegetable broth and chopped fresh sage.
Cover and bring the soup to a boil. Reduce the heat to a slow simmer and allow the soup to cook for at least 25 minutes, or until the squash is soft.
Puree the soup in a food processor or blender, or use an immersion blender.
Stir in the soy or oat milk. Season with salt and pepper to taste.
Use Caution When Blending Hot Ingredients
Steam expands quickly in a blender and can cause ingredients to splatter everywhere or cause burns. To prevent this, fill the blender only a third of the way up, vent the top, and cover with a folded kitchen towel while blending. Repeat with the remaining soup.
If you are apprehensive about peeling and cutting the butternut squash into cubes, you can roast it ahead of time. This will allow you to simply pull off the skin and easily cut up the squash. Roasting will also deepen its flavor, adding another layer to this soup. Just cut the butternut squash in half, scoop out the seeds using an ice cream scoop, and then roast in a 400 F oven until tender and starting to turn golden.
This soup will also work with kabocha squash, sweet potatoes, and other sweet-fleshed orange squashes or root vegetables.
How to Store and Freeze Butternut Squash and Carrot Soup
This soup will keep for four to five days in the refrigerator. Simply reheat over medium-low heat in a saucepan, or in the microwave for a minute or so. Add water or stock if necessary to thin it out.
You can also freeze the soup in serving-size containers (so you defrost only what you need), defrost in the fridge overnight, and then reheat on the stovetop or microwave. Frozen, the soup will keep up to three months.