Savory Butternut Squash and Carrot Soup (Vegetarian and Vegan)

Butternut squash and carrot soup
Todd Beltz/Stocksy United
  • Total: 45 mins
  • Prep: 10 mins
  • Cook: 35 mins
  • Servings: 5 servings
Nutritional Guidelines (per serving)
187 Calories
6g Fat
28g Carbs
7g Protein
See Full Nutritional Guidelines Hide Full Nutritional Guidelines
Nutrition Facts
Servings: 5
Amount per serving
Calories 187
% Daily Value*
Total Fat 6g 8%
Saturated Fat 1g 5%
Cholesterol 0mg 0%
Sodium 819mg 36%
Total Carbohydrate 28g 10%
Dietary Fiber 5g 19%
Protein 7g
Calcium 155mg 12%
*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.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

This is a vegetarian and vegan butternut squash and carrot soup recipe made from fresh butternut squash (you can use frozen, but it won't be quite the same), carrots, the usual soup ingredients such as vegetable broth, garlic and celery for flavor, as well as fresh chopped sage and a bit of soy milk to make it nice and creamy.

If you need it to be gluten-free, just be sure to use a homemade or gluten-free vegetable broth, as all of the other ingredients are completely gluten-free. 


  • 2 tbsp olive oil
  • 1 onion (diced)
  • 4 cloves garlic (minced)
  • 4 carrots (sliced)
  • 3 stalks celery (diced)
  • 2 small or one large butternut squash (peeled and chopped)
  • 5 cups vegetable broth
  • 2 tbsp fresh sage (chopped)
  • 1/2 cup soy milk

Steps to Make It

  1. First, in a large soup pot, sautee the diced onion and minced garlic in olive oil until the onions turn soft, about 3 to 5 minutes.

  2. Next, add in the sliced carrots and celery and cook for another 3 to 5 minutes just to give the carrots and celery a bit of a head start. 

  3. Next, add in the chopped butternut squash and give it all a quick stir just to coat the butternut squash with oil, then add in all of the vegetable broth and chopped fresh sage.

  4. Bring the soup to a boil, then reduce heat down to a slow simmer and allow your soup to cook for at least 25 minutes, or until squash is soft.

  5. Using a potato masher or a large fork, mash the squash until smooth, or, alternatively, you can puree the soup in a food processor or blender.

  6. Stir in the soy milk and season with salt and pepper to taste (either sea salt or kosher salt or fresh ground black pepper is always best for the best flavor). 

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 one-third of the way up, vent the top, and cover with a folded kitchen towel while blending.

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