This healthy butternut squash and carrot soup recipe is perfect for a chilly day. It’s made with fresh ginger, onion, garlic and creamy coconut milk. All healthy whole food ingredients that you can feel good about – and it’s vegan and dairy-free too!
Cut the stem end off the fresh butternut squash then slice it in half, lengthwise. Remove the seeds and pulp with a metal spoon or ice cream scoop.Rub some olive oil into the flesh so it’s fully covered (except the skin).Place the squash halves onto a large rimmed baking sheet, lined with parchment paper.
Put the squash into an oven that’s preheated to 425 F and set a timer for 30 minutes.
Peel and finely dice up a piece of fresh ginger to make a tablespoon of ginger.Put the ginger in a small pot with two cups of water and bring it to a simmer on the stovetop for 15 minutes.When it’s done, strain out the ginger pieces and save the tea to use in the soup.
While the tea is simmering, peel two large carrots and slice them in half lengthwise. Then cut each length into two chunks. Rub the carrots with some olive oil.Then cut a quarter of a medium onion into 4 chunks. Peel 2 large, or 3 small, cloves of garlic. Toss the onion and garlic in a little olive oil.
When the 30 minute timer goes off, add the carrots to the baking sheet with the butternut squash and place it back in the oven for 15 minutes.
When 15 minutes is up, add the onions and garlic to the baking sheet in a heap. They’ll cook better in a heap and be less likely to dry out versus spreading them out in a single layer. Flip the carrots.At this point your squash might be done roasting. If it’s fork tender and starting to brown, you can remove it from the pan. If it needs more time leave it on with the carrots, onion and garlic.
Place the baking sheet back in the oven for just 10 minutes.At this point all the vegetables should be done roasting.
Use a metal spoon to scoop out all the butternut squash from the skin. You’ll need 2 packed cups of mashed squash to make the soup.
At this point we’re ready to puree our ingredients into a healthy soup!If you’re using an immersion blender place the following ingredients in a large pot. Otherwise you can puree the soup in a high-speed blender.- 2 cups mashed butternut squash- Roasted carrots- Roasted garlic and onion- 1 1/4 cup ginger tea (strain the ginger pieces out first!)- 3/4 cups coconut milk- Salt (2 pinches) and black pepper (1 pinch)
Blend into a creamy soup, then check the consistency. Depending on the exact size of the carrots, or how well the squash was mashed, it may need more liquid. If so, add equal parts ginger tea and coconut milk.Taste and season with additional salt and pepper if desired.Warm the soup in a pot over medium-low heat on the stove top. Ladle the hot soup into bowls and it’s ready to enjoy!
Notes
Prep time references the time to prepare the butternut squash for the oven. The rest of the preparation is done while the veggies roast and worked into the cooking time.