Roasted Carrot and Butternut Squash Soup

This roasted carrot and butternut squash soup is velvety smooth with nourishing, rich flavors of roasted vegetables, garlic, and ginger. It’s super simple, too, with everything roasting together on a sheet pan.

Whether it’s a cold winter day or an unseasonably brisk spring day, a bowl of nourishing, delicious soup can be just the the thing to add some cozy fuel to your day.

As a dietitian, I love how nutritious this soup is. It’s full of fiber, vitamins, and minerals from vegetables like butternut squash, carrots, and onion. There’s heart-healthy extra virgin olive oil, plus some protein from bone broth (which you can easily swap for veggie broth to make 100% plant-based).

As a human with taste buds, I also love the many flavor enhancers, like garlic, ginger, rosemary, thyme, and apple cider vinegar. Oh, and fun fact – all those ingredients also are rich in antioxidants and other micronutrients, boosting the nutrition of the soup, too!

But finally – as a busy parent? I love that I can throw everything on a sheet pan to roast, then take a couple minutes to blend this butternut carrot soup together when it’s done.

Plus it preps beautifully for make ahead or freezer meals! But enough chit chat, let’s make this soup!

Ingredients

For a full ingredient list with quantities, please check out the recipe card at the bottom of this post.

• Butternut Squash: You can use a fresh whole butternut squash (see peeling and chopping tips below!) or you can purchase pre-chopped or even frozen butternut squash (just thaw first!).
• Carrots: Large carrots that have been washed and roughly chopped or even baby carrots work, too.
• Onion: I love the flavorful addition of a roasted sweet onion.
• Olive Oil: any neutral oil works, like olive oil or avocado oil.
• Garlic: Roasted garlic adds a ton of flavor to any dish. Check more of my tips below, but leave it in its peel while roasting to prevent burning.
• Herbs: Fresh rosemary and thyme add an herby flavor that pairs fantastically with the roasted vegetables.
• Ginger: A little ginger adds a little zip and fresh flavor.
• Apple Cider Vinegar: Adding a little acid is my favorite way to elevate the flavor of soup.
• Bone Broth: While you can use any broth you like, I like to use bone broth here because it adds more protein, making it a little more nutritionally balanced.

How to Make Roasted Carrot and Butternut Squash Soup

For complete instructions, please check out the recipe card at the bottom of this post.

1. Place all ingredients (except broth, ginger, and apple cider vinegar) on a sheet pan. Toss to evenly combine oil and seasonings.
2. Roast at 400 for 30-35 minutes, or until vegetables are tender.
3. Remove garlic from their peels, then transfer all roasted ingredients into a pot on the stove.
4. Add broth, ginger, and apple cider vinegar, then puree until smooth.

How to Peel and Chop a Butternut Squash

If your butternut squash is especially large or hard to handle, here are some tips to work with it:

1. Take a fork to pierce the butternut squash several times.
2. Place the butternut squash in the microwave for 3-5 minutes. You’re not cooking or steaming the squash, just slightly softening it to make it safer for you to confidently peel and chop.
3. Once the butternut squash is cool to the touch (or use a towel), use a vegetable peeler to remove the peel. If it’s a large squash with a thick peel, it may take a couple passes to completely remove the peel.
4. Use a sharp chef’s knife to carefully slice off the very top and bottom of the squash. With large squashes, you can also cut off the neck of the squash.
5. Placing each squash piece on its flat surface, cut the squash in half.
6. Use a metal spoon to scrape out any seeds and discard (or roast like pumpkin seeds!).
7. With the largest flat side of the squash down on the cutting board, use your knife to chop, creating 1-inch cubes.
8. Use as directed in the recipe. Any additional butternut squash can be frozen for future use.

Butternut Carrot Soup Tips

• Roast the garlic in its clove. This will help prevent the garlic from burning. When it’s time to puree the soup, simple squish the garlic clove to squeeze the garlic out of its peel.
• Remove any burnt pieces before pureeing. Sometimes small pieces of onion may get overcooked or burnt – remove those!
• Use a grater to process the fresh ginger. Alternatively, you can often find tubes of pre-grated fresh ginger at some stores.
• You can blend with an immersion blender or a traditional blender. If using a traditional blender, PLEASE be careful, and don’t completely cover the top. The steam from the hot vegetables and hot soup can make the lid fly off or blender explode.

Substitutions & Variations

• Sweet potatoes can be substituted for butternut squash.
• The soup is already naturally gluten-free and dairy-free.
• Vegan/ plant-based – instead of bone broth, use a vegetable broth.
• For added plant protein, blend in a package of silken tofu.
• For more fiber and a little extra protein, blend in a can of drained and rinsed cannellini beans. (You’ll want to add another 1-2 cups of broth, too.)
• To add some heat, add some crushed red pepper flakes or some sriracha.
• Use lemon instead of apple cider vinegar if you prefer.

Storage, Freezing, & Reheating

• Storage: Store leftover soup in an airtight container in the fridge for up to 3 days.
• Freezing: Soups freeze perfectly, especially pureed and dairy-free soups like this butternut and carrot soup. It’s easiest to portion soup into individual portions, then freeze. (These Souper Cubes are perfect!) Keep in the freezer in an airtight container for up to 3 months.
• Reheating: Soups can be reheated in a pot on the stove (you may need to add an extra tablespoon or two of broth or water). They can also be microwaved for 1-2 minutes (3-4 for frozen soups).

Supplies You’ll Need

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• Sheet pan
• Dutch oven
• Immersion blender

More Healthy Soup Recipes

• Salsa Black Bean Soup
• Instant Pot Healthy Potato Soup
• Roasted Red Pepper and Gouda Soup
• Bone Broth Chicken Soup
• Cashew, Carrot, Ginger Soup

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