Easy Butternut Squash and Carrot Soup with Ginger and Turmeric

This creamy butternut squash carrot soup is spiced with ginger, turmeric, and coriander for a warm, flavorful dish. Easy to make, healthy, and perfect for cozy meals!

Why You'll Love This Cozy Butternut Squash and Carrot Soup

• Great fall recipe: When fall comes, there's nothing better than a warm, cozy and delicious soup. So, the soup season can start! Butternut squash and carrots go so well together, and with a few spices, it's even better! Perfect for a chilly day! You can also see my cozy lentil soup here. 
• Foolproof recipe: This tried and true recipe is the perfect example. I make it every fall and never get tired of it! Here's another fantastic fall soup you can easily whip up at home! And if you like lentils, here is one more great option!
• Spice it up! It's really the spices that make this carrot and butternut squash cozy soup come alive. Butternut squash and carrots add a hearty base, while turmeric, ginger, coriander, and nutmeg give it that special touch of flavor.

Is Butternut Squash Soup Healthy 

It certainly is! With the right ingredients, butternut squash soup is nutritious, heart-healthy, and delicious.

• Butternut squash contains vitamins A, C, and E, which are great for your immune system and skin. It also has lots of fiber, which helps with digestion.
• The soup is low in calories, so it's a good choice for a light but filling meal.
• Spices like turmeric and ginger add flavor and have antioxidants that help reduce inflammation and improve health. 
• Plus, butternut squash has potassium and magnesium, which are suitable for your heart and blood pressure. 
• Even with some cream or milk, the soup stays lighter than other creamy soups.

What You'll Need and Tips for Making Perfect Butternut Squash Soup

Ingredients

• 2 tablespoon extra-virgin olive oil
• 1 lb 5 oz cubed butternut squash - you can either start with a whole squash or buy pre-peeled and cubed butternut squash. I got mine from Whole Foods.
• 3 large carrots, peeled and sliced
• ¼ red onion, finely chopped - feel free to use any type of onion.
• 2 garlic cloves, minced
• 2 cups water (or vegetable stock or chicken stock for added flavor) - I like using plain water for this recipe. You can use veggie broth, chicken stock, or a mix of half water and half broth. Just remember that store-bought broth is often high in sodium, which you might want to avoid. With water, there's no worry about added salt or unnecessary ingredients.
• ½ teaspoon nutmeg, ground
• 1 teaspoon ground ginger, ground
• ½ teaspoon turmeric, ground
• ½ teaspoon ground coriander
• ½ teaspoon salt (adjust to taste) and black pepper if you prefer
• ½ cup heavy cream or milk (optional for creaminess)

Steps

1. Heat the olive oil in a large pot over medium heat.
2. Add the chopped red onion and garlic. Sauté for 2-3 minutes until softened and fragrant.
3. Stir in the nutmeg, ginger, turmeric, coriander, and salt. Let the spices toast for about 1 minute, releasing their flavors.
4. Add the cubed butternut squash and sliced carrots to the pot. Stir to coat the vegetables with the oil, and cook for about 5 minutes, stirring occasionally.
5. Add 2 cups of water (or chicken stock or vegetable broth) and bring the mixture to a boil.
6. Let the heat simmer for 20-25 minutes until the butternut squash and carrots are tender.
7. Blend the soup until smooth using an immersion blender directly in the pot. If you don't have an immersion blender, you can carefully transfer the soup to a regular blender and blend in batches.
8. Stir in the heavy cream or milk for a creamy texture. Heat the soup for 2-3 minutes, but do not boil.
9. Taste and adjust seasoning if needed. Serve hot with crusty bread, garnished with olive oil or fresh herbs.

Frequently Asked Questions

Wrapping Up

In summary, this foolproof butternut squash soup is nutritious, flavorful, and versatile. Its rich vitamins, fiber, and heart-healthy minerals, combined with spices like turmeric and ginger, make it a healthy and comforting choice for any meal. 

Butternut Squash and Carrot Soup

This creamy butternut squash and carrot soup is spiced with ginger, turmeric, and coriander for a warm, flavorful dish. Easy to make, healthy, and perfect for cozy meals.

5 from 1 vote

Print Pin Rate

Course: Soup

Cuisine: American, Mediterranean

Prep Time: 10 minutes minutes

Cook Time: 30 minutes minutes

Servings: 4 people

Calories: 195kcal

Tried this recipe?Please provide your rating!

Ingredients

• ▢ 1.3125 lb butternut squash cubed
• ▢ 3 carrots medium, peeled and sliced
• ▢ ¼ red onion finely chopped - feel free to use any type of onion.
• ▢ 2 cloves garlic minced
• ▢ 2 cups water or vegetable broth for added flavor - I personally prefer using water.
• ▢ ½ teaspoon nutmeg ground
• ▢ 1 teaspoon ginger ground
• ▢ ½ teaspoon turmeric ground
• ▢ ½ teaspoon coriander ground
• ▢ ½ teaspoon salt adjust to taste
• ▢ ½ cup heavy cream or milk, optional for creaminess

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Instructions

• Heat the olive oil in a large pot over medium heat.
• Add the chopped red onion and garlic. Sauté for 2-3 minutes until softened and fragrant.
  
• Stir in the nutmeg, ginger, turmeric, coriander, and salt. Let the spices toast for about 1 minute, releasing their flavors.
• Add the cubed butternut squash and sliced carrots to the pot. Stir to coat the vegetables with the oil, and cook for about 5 minutes, stirring occasionally.
  
• Add 2 cups of water (or vegetable broth) and bring the mixture to a boil.
• Let the heat simmer for 20-25 minutes until the butternut squash and carrots are tender.
• Blend the soup until smooth using an immersion blender directly in the pot. If you don't have an immersion blender, you can carefully transfer the soup to a blender and blend in batches.
  
• Stir in the heavy cream or milk for a creamy texture. Heat the soup for 2-3 minutes, but do not boil.
  
• Taste and adjust seasoning if needed. Serve hot, garnished with sour cream or fresh herbs.

Video

Notes

• These is the nutrition facts for 1 serving of this recipe. Total servings for this recipe: 4 people.
• Refer to the post above for video instructions and other useful information.
• Nutrition information is an estimate and will depend on your specific ingredients.
• This butternut squash soup is naturally gluten-free because it has no wheat or gluten ingredients. If you use broth, ensure it's gluten-free since some store-bought broths may contain gluten. Always check the labels of any processed ingredients you add.
• If the squash or carrots aren't fully cooked, they won't blend smoothly, creating a gritty texture.
• Quick tip: Add a squeeze of lemon juice to your butternut squash soup before serving. It makes the flavors pop and helps balance the creamy taste!

Nutrition

Serving: 1bowl | Calories: 195kcal | Carbohydrates: 24g | Protein: 3g | Fat: 11g | Saturated Fat: 7g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Cholesterol: 34mg | Sodium: 343mg | Potassium: 727mg | Fiber: 5g | Sugar: 7g | Vitamin A: 23902IU | Vitamin C: 35mg | Calcium: 117mg | Iron: 1mg

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