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5 from 2 votes

Roasted Butternut Squash & Carrot Soup

This is the best Butternut Squash Carrot Soup you'll ever try! Made completely plant-based with roasted vegetables, simple ingredients, and even simpler instructions, this recipe is almost too good to be true.
Prep Time5 mins
Cook Time55 mins
Total Time1 hr
Course: Appetizer, Main Course, Soup
Cuisine: American
Keyword: apple cider, butternut squash, carrots, easy dinner, ginger, healthy, soup, vegan, vegetarian
Servings: 6
Calories: 212kcal
Author: Nicole Beaulieu


  • 2 lbs butternut squash cubed into 1-2" pieces
  • 1 lb carrots sliced into 1-2" pieces
  • 1 medium yellow onion chopped into 1-2" pieces
  • 2 tbsp olive oil
  • 1 tsp salt or to taste
  • 1 tsp pepper or to taste
  • 3 cloves garlic minced
  • 1 tbsp ginger fresh, minced
  • 4 cups vegetable broth
  • 1 medium apple peeled, cored, cut into chunks
  • 1/2 tsp cumin
  • 1/2 cup coconut milk*
  • pepitas optional garnish, see notes for roasting instructions


  • Preheat the oven to 375F. Toss the butternut squash, carrots, and onion with 1 1/2 tbsp of olive oil, salt, and pepper. Place the veggies on a large baking sheet and roast for 45 minutes, or until the edges of the vegetables have browned and the squash is fork-tender.
  • Heat a large pot on the stove over medium-high heat. Add the olive oil, garlic, and ginger. Sauté for 1 minute, or until lightly browned and fragrant.
  • Add the vegetable broth, roasted vegetables, cumin, and apple to the pot. Stir everything together and let the mixture come to a boil. Reduce the heat to a simmer, cover the pot with a lid, and cook for 10 minutes, or until the apples are tender.
  • Remove the pot from the heat. Working slowly and very carefully, use an immersion blender to blend the soup until it's completely smooth.**
  • Serve drizzled with coconut milk and roasted pepitas.


*Make sure you get coconut milk or coconut cream in a can, not the milk-substitute style coconut milk in a carton.
**If you don't have an immersion blender, you can use a regular blender. Work in batches if needed, and pulse the soup until it's completely smooth. Be extremely careful as the soup will be very hot.
Roasted pepitas:
  1. Preheat oven to 375F. Toss ~1/2 cup pumpkin seeds with 1/4 - 1/2 tsp cumin, 1/4 - 1/2 tsp chili powder, 1 tsp olive oil, and salt to taste.
  2. Line a baking sheet with parchment paper and spread the seeds in an even layer. Roast for 10 minutes, or until crisp and crackling.


Calories: 212kcal | Carbohydrates: 34g | Protein: 3g | Fat: 9g | Saturated Fat: 4g | Sodium: 1077mg | Potassium: 881mg | Fiber: 6g | Sugar: 12g | Vitamin A: 29052IU | Vitamin C: 40mg | Calcium: 110mg | Iron: 2mg