Carrot Butternut Squash Soup

Ingredients

• 454 g (1 lb)carrots, peeled and cut into chunks
• 680 g (1.5 lb)butternut squash, peeled and cubed
• 1 largeonion, quartered
• 3 clovesgarlic, unpeeled
• 30–45 ml (2–3 tablespoons)olive oil
• to tastesalt and black pepper
• 950 ml (4 cups)vegetable stock
• 2 teaspoonsfresh rosemary, chopped
• 1 teaspoonground cumin
• 1 teaspoonground coriander
• 1/2 teaspooncinnamon
• 1/4 teaspoonnutmeg (optional)
• 15 ml (1 tablespoon)maple syrup or honey
• 14 g (1 tablespoon)butter
• 120 ml (1/2 cup)double cream, optional for serving

Instructions

1. 1

   Heat the oven

   Preheat the oven to 200°C (400°F).

2. 2

   Season the vegetables

   Put the carrots, butternut squash, onion and garlic on a large baking tray. Drizzle with the olive oil, season with salt, black pepper and chopped rosemary, then toss to coat evenly.

3. 3

   Roast until tender

   Roast for 35–45 minutes, stirring once halfway through, until the vegetables are tender and lightly caramelised at the edges.

4. 4

   Prepare the garlic

   Remove the garlic cloves from the tray and squeeze the softened garlic out of its skins.

5. 5

   Simmer with stock

   Transfer all the roasted vegetables to a large pot. Add the vegetable stock, cumin, cinnamon and nutmeg, then bring to a gentle simmer for 10–15 minutes to let the flavours meld.

6. 6

   Blend until smooth

   Blend the soup with an immersion blender until completely smooth, or blend it in batches in a regular blender.

7. 7

   Adjust the seasoning

   Stir in the maple syrup or honey, then adjust the seasoning with salt and black pepper.

8. 8

   Finish and serve

   Stir in the butter and serve with a drizzle of cream or olive oil.

What is carrot butternut squash soup?

This is a smooth, blended vegetable soup in an American home-cooking style, combining carrots and winter squash with stock and warming spices. Its sweet, earthy base is balanced with herbs and a little maple syrup or honey.

Roasting the vegetables before simmering gives this version its character: their edges take on a little colour, adding depth before everything is blended silky smooth.

Nutrition and macros by portion

The nutrition label shows one serving as written: 173 calories, 2g protein, 20g carbs, 11g fat.

The carrots, squash and maple syrup or honey provide most of the carbohydrates, while olive oil, butter and optional cream contribute much of the fat. The vegetables and stock provide a little protein, so serve the soup with a protein-rich side such as beans or a suitable sandwich to make the meal more balanced.

Why roast the vegetables first?

Carrots and squash: Cut them into reasonably even pieces so they soften at a similar rate. Roasting brings out their sweetness and creates lightly caramelised edges.

Onion and garlic: The onion roasts alongside the vegetables, while the garlic stays in its skin to soften without burning as quickly. Squeeze the cloves out after roasting.

Building the spice blend

Warm spices: Cumin, coriander, cinnamon and optional nutmeg bring earthy and sweet notes to the squash. Keep the quantities measured so they complement the vegetables rather than overwhelm them.

Fresh rosemary: Chopped rosemary seasons the vegetables before they go into the oven. Maple syrup or honey goes in after blending, giving you a chance to adjust the sweetness to taste.

Getting a smooth texture

Roast until tender: The vegetables should be easy to pierce with a knife, with some colour at the edges. If they are still firm, give them a little more time before transferring them to the pot.

Blend carefully: An immersion blender lets you work directly in the pot. If using a standard blender, blend in batches and follow its instructions for hot liquids.

Timing and make-ahead notes

The roasting stage takes 35–45 minutes, followed by a 10–15-minute simmer. Use the roasting time to prepare the stock and spices.

The soup can be made ahead and reheated gently. If it thickens in the fridge, loosen it with a splash of stock or water as it warms.

Serving the soup

Finish each serving with a drizzle of cream or olive oil. The recipe also adds butter to the pot for a richer finish.

For a more substantial meal, serve it with crusty bread or a sandwich. A simple green salad makes a fresh contrast to the soup’s sweet, mellow flavour.

Recipe notes & tips

• Spread the vegetables across a large tray so they roast rather than steam.
• Stir the vegetables once halfway through roasting to help them colour evenly.
• Keep the garlic cloves in their skins while roasting, then squeeze out the softened centres.
• Add the maple syrup or honey after blending so you can adjust the sweetness.
• Blend in batches if using a regular blender, and take care with the hot soup.
• Add a splash of stock if the blended soup is thicker than you like.

Variations

• Use honey: Swap it for the maple syrup as the recipe allows.
• Omit the nutmeg: Leave it out for a slightly simpler spice profile.
• Add cream: Drizzle double cream over each serving for a richer finish.
• Use olive oil to finish: Choose an extra drizzle instead of cream at serving.
• Adjust the herbs: Vary the amount of rosemary to suit your taste.

Common mistakes to avoid

• Crowding the tray: The vegetables may steam instead of caramelise; use a large tray and spread them out.
• Uneven pieces: Larger chunks can take longer to soften; cut the carrots and squash into similar-sized pieces.
• Skipping the halfway stir: Some pieces may colour more than others; stir the vegetables once during roasting.
• Burning the garlic: Keep the cloves unpeeled while roasting, then squeeze them out of their skins afterwards.
• Blending all at once: A full blender can be difficult to manage with hot soup; work in batches and follow the blender’s guidance.
• Adding sweetener too early: Taste can be harder to adjust; stir in the maple syrup or honey after blending.

How to store

Cool the soup and refrigerate it in a covered container for up to 3 days. Reheat gently in a saucepan, stirring occasionally; add a splash of stock or water if it has thickened. Add any cream drizzle when serving.

Frequently asked questions