Carrot Butternut Squash Soup

This cozy butternut squash carrot ginger soup is made in one pot with wholesome ingredients. It's vegan, dairy-free, great for meal prep, and freezer-friendly.

For more oil-free vegan dinner ideas with butternut squash, try chickpea butternut squash curry with red curry paste, butternut squash chickpea curry soup, or butternut squash Buddha bowl.

Recipe features

• Healthy and cozy one-pot recipe 
• No roasting butternut squash and no coconut milk
• Meal prep and freezer-friendly
• Made with simple ingredients and packed with vegetables
• Dairy-free, WFPB, vegan, plant-based, oil-free, and gluten-free

Ingredient notes and substitutions

The butternut squash carrot soup uses simple ingredients, but please check the recipe card below for the full list and exact measurements.

Fresh ginger - Freshly grated ginger adds a cozy depth of flavor to the soup.  Leftover fresh ginger can be peeled and frozen for 3 to 4 months in an airtight container.  Then, when ready to use, grate it with a microplane (no thawing needed).  Frozen ginger is easier to grate than fresh.

Carrots - The carrots add extra veggies and natural sweetness.  Slicing them instead of dicing gives the soup more texture.

Butternut squash - Fresh or frozen butternut squash can be used.  I did notice that store-bought frozen butternut squash was watery and softer compared to cutting and freezing it yourself.  Store-bought frozen squash also disintegrated more than fresh squash when cooked in the soup.

Green lentils - Green or brown lentils can be used.  Red lentils have a much shorter cooking time and don't hold their shape. For more recipes with lentils, try walnut lentil tacos or a vegan taco bowl with lentil taco meat.

Vegetable broth - The recipe calls for low-sodium vegetable broth.  If you use regular broth, vegetable bouillon cubes, or paste, you may want to adjust the salt in the recipe.  Some brands can be very salty.

Spinach - Fresh spinach wilts quickly, but you can also use kale or Swiss chard (remove stems and tear leaves into bite-sized pieces).

Lemon juice - Fresh lemon juice is best.  If you need a substitute, lime juice will probably work fine.

Dairy-free yogurt - This can be left out, but it does change the soup.  Cashew crema can also be used to add creaminess to the soup.

Tips for carrot and butternut squash soup

• If the soup is too thin, turn up the heat and simmer with the lid off, stirring frequently until the soup has thickened to your liking.
• If the soup is too thick, add a splash of vegetable broth to thin it out.
• Keep the pot covered while simmering so the stew doesn't reduce too quickly.
• For oil-free sautéing, add water a splash at a time if onions start to stick.

How to make one-pot butternut squash and carrot soup

1. Prep the onion, garlic, ginger, carrots, butternut squash, and measure out all of the spices.  Having all of the ingredients ready to go makes preparing the soup easier.

2. Heat a soup pot or Dutch oven over medium to medium-low heat, and cook the onions with a pinch of salt for about 5 to 7 minutes, or until the onions become translucent. For oil-free cooking, add water a splash at a time if onions start to stick, or cook the onions in a neutral-tasting oil.

3. Then stir in the garlic, ginger, yellow curry powder, ground cumin, and ground coriander, and cook for about 30 seconds to 1 minute.

4. Add the sliced carrots and cook for 3 minutes. 

5. Add the water and deglaze, scraping off any brown bits on the bottom of the pot.

6. Add the butternut squash, green lentils, vegetable broth, and salt.  Bring to a boil, then lower to a simmer and cook covered for about 35-40 minutes or until the lentils are cooked and the squash is soft.

7. To thicken the soup, mash cooked butternut squash against the side of the pot or use an immersion blender to blend a small portion of the soup.

8. Then stir in the spinach to wilt, next add the lemon juice. Serve with a tablespoon of dairy-free yogurt per serving.

Variations

• Half of the butternut squash can be substituted with sweet potato, but it will make the soup sweeter.  I haven't tried subbing out all of the butternut squash.
• Add chickpeas
• Add cayenne pepper for heat

Serving suggestions

Serve with: a salad, roasted root vegetables, steamed or roasted broccoli and cauliflower, garlic bread, or maple dijon Brussels sprouts

Garnish: fresh chopped cilantro, crushed red pepper flakes, roasted pumpkin seeds (pepitas)

Storage

Refrigerator - Cool completely and store in airtight containers in the refrigerator for up to 5 days. 

Freeze - Store cooled leftovers in an airtight container in the freezer for about 3 months.  Leave at least 1 inch of room at the top of the container for the soup to expand when frozen.  Label the container with the recipe name, the date, and how many servings.

Reheating - Thaw overnight in the refrigerator if frozen.  Reheat on the stovetop or in the microwave until warmed through.  If you reheat on the stovetop, stir frequently and add a splash of vegetable broth if the soup becomes too thick.

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