As the temperatures drop and the days grow shorter, there’s nothing quite like a warm bowl of Butternut Squash and Carrot Soup to nourish the body and soul. This healthy, vegan, gluten-free recipe is not only simple to prepare but also adaptable to fit various dietary preferences, including paleo and Whole30. With its rich flavors and creamy texture, this soup is the perfect comfort food for chilly weather.
Key Ingredients for Flavor and Nutrition
Main Ingredients
To create this delightful soup, gather the following ingredients:
- 1 bag (20 oz/4 cups) Mann’s butternut squash cubes
- 1 lb (450 g) carrots, cut into ½-inch pieces
- 1 small onion, quartered
- 3 cloves garlic, skin on
- 2 tablespoons avocado or olive oil
- Salt & pepper, to taste
- 4 cups vegetable or chicken broth
- 2 tablespoons maple syrup or honey
- 1 teaspoon paprika powder
- ½ teaspoon cumin
- ⅛-1/2 teaspoon cayenne powder, adjusted to your heat preference
These ingredients not only provide a deliciously sweet and savory flavor profile but also pack a nutritional punch, with vitamins and minerals that support overall health.
Step-by-Step Preparation Instructions
1. Preheat the Oven
Begin by preheating your oven to 400°F (200°C). This ensures that the vegetables roast evenly, enhancing their natural sweetness and flavors.
2. Prepare the Baking Sheets
On one baking sheet, arrange the butternut squash cubes. On a separate sheet, lay out the carrot pieces, quartered onion, and garlic cloves. Drizzle everything with avocado or olive oil, then generously season with salt and pepper. This simple step will elevate the dish’s taste and texture.
3. Roast the Vegetables
Place both baking sheets in the oven and roast the vegetables for 25-30 minutes. Flip them halfway through the cooking time to ensure even roasting. The goal is to achieve a tender and slightly caramelized exterior, which adds depth to the soup.
Blender Method for a Creamy Finish
4. Blend the Ingredients
Once the vegetables are roasted, transfer them to a high-speed blender. Add the vegetable or chicken broth, maple syrup, and spices (paprika, cumin, cayenne) to the blender. Blend on high speed until the mixture is super smooth and steaming hot, typically around 5 minutes. This method creates a creamy texture without needing heavy creams or dairy.
Stovetop Method for Traditional Cooking
5. Stovetop Cooking Instructions
If you prefer the stovetop method, combine the broth, roasted vegetables, and spices in a large pot. Bring the mixture to a boil, then use an immersion blender to puree the soup until it reaches a creamy consistency. This method retains the warmth of the ingredients and allows for easier adjustments to seasoning.
Serving Suggestions for a Complete Meal
6. Enhance Your Soup Experience
To make this soup a complete meal, we recommend serving it with about ½ cup of cooked quinoa for added protein. Quinoa not only complements the flavors but also provides essential nutrients, making the dish more filling.
7. Toppings and Garnishes
Garnish your soup with a variety of toppings to enhance flavor and texture:
- Roasted pumpkin seeds (pepitas) for a crunchy contrast
- A sprinkle of chopped cilantro for a fresh touch
- A drizzle of high-quality olive oil or a splash of coconut milk for added creaminess
These garnishes allow for personalization, catering to different taste preferences while elevating the overall presentation.
Expert Tips for Perfecting Your Soup
8. Roasting Tips for Maximum Flavor
When roasting the butternut squash, cutting it into cubes rather than halves increases surface area, leading to a more robust roasted flavor. Additionally, there’s no need to peel the carrots since they will be blended, saving time during preparation.
9. Flavor Variations to Explore
This recipe is highly versatile. Consider incorporating these variations:
- Ginger: Adding an inch of roasted ginger enhances warmth and depth.
- Curry Powder: A delightful twist for a curried butternut squash soup; adjust to taste.
- Thai Influence: For a unique take, blend in coconut milk and Thai curry paste for an aromatic experience.
These alternatives not only diversify the flavor profile but also offer exciting options to keep your meals interesting.
Nutritional Benefits of Butternut Squash and Carrot Soup
10. Nutritional Facts per Serving
Understanding the nutritional value of your meals is crucial. Here’s the breakdown for each serving:
- Calories: 332
- Fat: 9.9 g
- Sodium: 1059 mg
- Carbohydrates: 57 g
- Fiber: 9.2 g
- Sugar: 16 g
- Protein: 7.7 g
This soup is not only a delicious option but also supports a balanced diet, rich in vitamins A and C, dietary fiber, and healthy fats.
Freezing Instructions for Meal Prep
11. Storing Your Soup for Later
This soup is ideal for meal prep. Allow it to cool to room temperature before transferring to containers. We recommend using quart-sized yogurt containers, as they are practical and minimize the risk of breakage in the freezer. Leave about an inch of space at the top to allow for expansion.
