Butternut squash and Carrot soup
Jump to RecipeThis creamy, comforting butternut squash and carrot soup is ready in under 30 minutes. Made with canned butternut squash for a shortcut, it’s the perfect cozy meal when you’re craving those warm autumn flavors. Dairy-free and vegan options included!
I love Panera’s autumn squash soup, but sometimes I just can’t get there—or worse, it’s not on the menu. So, I made my own shortcut butternut squash and carrot soup version.
No waiting for butternut squash season, no wrestling with a giant gourd, and no sore wrists from trying to cut one open. Just open a can and let’s go.
This soup is officially filed under “blender soups,” which are my favorite kind. Creamy, cozy, and ridiculously easy.
You cook down onion, carrot, and celery with some spices, a little sugar, and broth, then blend it all up with canned butternut squash and a splash of cream. Because cream makes everything better.
And just like that, butternut squash soup is on the table in under 30 minutes. Dreams do come true.
Variations and Substitutions
Dairy-Free? Swap the butter for oil or a dairy-free alternative like Country Crock Plant Butter. Use your favorite dairy-free milk instead of cream, or just leave it out.
Vegan? Use vegan butter or oil, replace the cream with dairy free milk, like coconut milk (which is extra delicious here), and use vegetable broth instead of chicken broth.
Glow Notes
This soup is like a cozy sweater for your insides. Butternut squash brings the vitamin A party—over 450% of your daily needs in one cup—which helps your eyes, skin, and immune system stay on point. It’s also got vitamin C, potassium, and fiber to keep things moving and your heart happy.
Carrots join the glow squad with beta-carotene (hello, more vitamin A), plus vitamin K1 and potassium. They’re low in calories but high in fiber, so you stay full without the food coma.
Add in a splash of cream for richness and a sprinkle of pumpkin seeds for crunch and extra nutrients. Maple syrup adds just a touch of unrefined sweetness and a teeny tiny dose of minerals, but why not?
Butternut Squash and Carrot Soup
Equipment
- dutch oven
Ingredients
- 2 tbsp butter or oil
- 1 can butternut squash puree
- 2 carrots (peeled and diced)
- 1 celery stalk (diced)
- half yellow onion (diced)
- 1½ cups chicken or vegetable broth (use more for thinning soup)
- 1 tbsp maple syrup
- 1 tsp salt
- ¼ tsp cinnamon
- ½ tsp dried thyme
- ¼ cup heavy cream
- pumpkin seeds (for sprinkling on top )
Instructions
- Melt butter or oil in a dutch oven over medium heat.
- Add carrots, onions, celery, salt, cinnamon, and thyme to the pot with butter and cook down until veggies are soft and onions are translucent. It's the carrots that take bit of time to soften – this takes about 10 minutes.
- Add in chicken broth and simmer for about 5 minutes.
- Transfer chicken broth and veggie mixture, canned butternut squash, maple syrup and cream to a blender and blend until completely smooth.
- Return soup to dutch oven to keep warm or transfer from blender to serving bowls, top with pumpkin seeds and enjoy!
