This Butternut Squash Carrot Soup is the perfect comforting dish for any chilly day. Made with simple ingredients like tender butternut squash, sweet carrots, fresh sage, and vegetable stock, this creamy soup is full of natural sweetness and savory depth, making it an ideal choice for warming up during soup season.
I make this Butternut Squash Carrot Soup once a week during the fall and winter, and it’s always a hit. It’s so easy to make, yet so flavorful that I end up giving away containers to friends and family because it's always highly requested. It's the perfect balance of simple and special – lovely enough for holiday dinners, but easy enough to make for meal prep throughout the week.
Looking for more squash recipes? Try my Bacon Lentil Soup, Roast Honeynut Squash, Maple Roasted Delicata Squash, or Carrot and Lentil Soup.
Jump to:
🌟 Why You'll Love this Recipe
- Rich and Comforting Flavor: The combination of sweet butternut squash, tender carrots, and fresh sage creates a creamy, savory soup that’s perfect for cozy fall and winter meals. It’s the ideal balance of natural sweetness and warm, earthy flavors.
- Quick and Easy: With simple ingredients and a straightforward cooking process, this soup comes together in just about 30 minutes. It’s perfect for busy weeknights when you want a delicious, homemade meal without spending hours in the kitchen.
- Versatile for Any Occasion: Whether you're enjoying it for a casual weeknight dinner or serving it at a holiday gathering, this soup is impressive yet easy to prepare. It’s a crowd-pleaser that’s simple enough for meal prep and special enough to share with friends and family.
🥘 Ingredients
- Olive Oil – Extra-virgin olive oil is used to sauté the vegetables, providing a savory base for the soup. Its smooth, rich flavor enhances the natural sweetness of the carrots and butternut squash while adding depth to the dish.
- Yellow Onion – Diced yellow onion brings a mild sweetness and savory richness to the soup. As it softens in the olive oil, it forms the base of flavor that beautifully complements the squash and carrots.
- Carrots – Chopped carrots are a key ingredient, offering natural sweetness and a hearty texture. They soften as the soup simmers, enhancing the overall flavor and providing a perfect balance with the butternut squash.
- Garlic Cloves – Fresh garlic cloves are smashed to release their bold, aromatic flavor. Their pungency deepens the soup's flavor, harmonizing with the warmth of the sage and the richness of the vegetable broth.
- Butternut Squash – Pre-cut butternut squash offers natural sweetness and a smooth, velvety texture when blended. It’s the heart of the soup, providing a creamy base and pairing wonderfully with the savory spices and vegetable broth.
- Vegetable Broth – Vegetable broth is the liquid base for the soup, giving it richness while keeping it plant-based. It helps to blend all the flavors together while adding a savory, earthy depth.
- Fresh Sage – Fresh sage is chopped and added to the soup for an aromatic, slightly peppery flavor that enhances the earthiness of the squash and vegetables, making the soup taste fragrant and warm.
- Kosher Salt – Kosher salt is essential for seasoning the soup. It brings out the natural flavors of the vegetables and enhances the sweetness of the butternut squash while balancing the savory richness of the broth.
- Freshly Ground Black Pepper – Freshly ground black pepper adds a hint of spice and sharpness to the soup, enhancing the flavors of the roasted squash and tender carrots.
- Lemon Juice – Fresh lemon juice adds a bright, zesty finish to the soup, providing a refreshing contrast that lightens the rich, creamy texture and elevates the overall flavor.
See recipe card for quantities.
🔪 Step by Step Instructions
Heat the Oil:
Heat 2 tablespoons of extra-virgin olive oil in a large stockpot over medium-high heat. Allow the oil to warm for about a minute before adding the vegetables.
Sauté the Vegetables:
Add 1 diced yellow onion and 1 chopped carrot to the stockpot. Sauté for about 5 minutes, stirring occasionally, until the onion softens and becomes translucent.
Add Garlic and Sage:
Add 3 smashed garlic cloves and ¼ cup of chopped fresh sage to the stockpot. Cook for an additional 30 seconds, allowing the garlic to become aromatic and infuse the oil with its bold flavor.
Cook the Squash:
Add 3 ½ pounds of pre-cut butternut squash (peeled, seeded, and cut into 1-inch pieces) to the pot. Stir in 6 cups of vegetable broth. Bring the mixture to a simmer and add a pinch of kosher salt and freshly ground black pepper. Let the soup simmer for about 20 minutes, or until the squash and vegetables are tender.
Blend the Soup:
Once the squash is tender, turn off the heat. Using an immersion blender, blend the soup until it reaches a velvety texture. If you don’t have an immersion blender, you can use a high-speed blender in batches.
Season the Soup:
Taste the soup and adjust the seasoning with more kosher salt and freshly ground black pepper as needed. Add the juice of 1 lemon to brighten the flavors and add a zesty finish.
Serve:
Ladle the creamy soup into bowls. Optionally garnish with a sprinkle of chopped fresh sage for added flavor and a beautiful presentation. Enjoy!
👩🏼🍳 Chef's Tips
- Use Fresh Sage for the Best Flavor: Fresh sage really makes a difference in this soup. It adds a lovely, earthy aroma and depth of flavor that pairs beautifully with the sweet butternut squash and carrots. Fresh sage is always a great choice over dried, so don’t skimp on it!
- Adjust the Thickness to Your Liking: If you prefer a thicker soup, feel free to blend a portion of it. An immersion blender works perfectly for this, and you can blend directly in the pot. If you don’t have one, allow the soup to cool slightly and blend it in a high-speed blender in batches. You can always add more vegetable broth if you want to adjust the texture or make it a bit lighter.
- Perfect for Meal Prep: This soup stores really well in an airtight container for up to 3-4 days in the fridge, making it a great option for meal prep. You can even freeze it for later—just be sure to let it cool completely before storing in a freezer-safe container. When reheating, you can add a splash of vegetable broth to get it to the perfect consistency.
- Adjust Seasoning as Needed: Depending on your broth and how much salt you’ve added, you might want to adjust the seasoning. Taste the soup before serving, and add more kosher salt or freshly ground black pepper if needed. Every vegetable broth has its own salt level, so this step ensures the flavors are perfectly balanced.
- Brighten with Lemon Juice: Don’t skip the lemon juice! It adds the perfect zesty finish to the soup. The acidity from the lemon brightens up the richness of the butternut squash and vegetables, making the flavors pop and giving the soup a refreshing lift.
📖 Substitutions & Variations
Different Squash Options – If you want to try something a bit different, you can substitute butternut squash with other types of winter squash, like acorn squash or kabocha squash. Both offer a similar sweetness and smooth texture, but kabocha adds a slight nuttiness, while acorn squash has a more delicate flavor. Just make sure to peel and seed them before chopping into pieces.
Add More Vegetables – Feel free to bulk up the soup with other veggies. Diced sweet potatoes would complement the squash's natural sweetness and add a bit more texture. If you're looking for extra nutrition, throw in some chopped kale or spinach. These greens will cook down beautifully and give the soup an extra boost of vitamins and minerals.
Swap the Broth – For a richer flavor, try using chicken broth instead of vegetable broth. It adds a deep, savory depth to the soup that pairs wonderfully with the squash and carrots. If you prefer a creamier finish, consider adding a little coconut cream or full-fat coconut milk in the last few minutes of cooking—this will lend a rich, velvety texture without overpowering the soup’s natural flavors.
Adjust the Spice Level – If you love a bit of heat, you can ramp up the spice by adding some cayenne pepper or a pinch of red pepper flakes to the soup. On the other hand, if you’re looking for a milder version, simply reduce the amount of chili powder or skip the red pepper flakes altogether for a more subtle warmth.
Try Different Herbs – Fresh herbs can elevate this soup even further. While sage is the star of the show, you can experiment with adding thyme or rosemary for a more earthy flavor. Fresh parsley or cilantro makes a great garnish, giving the soup a burst of color and a fresh, vibrant finish.
🍴 Serving Suggestions
Serve in a Bread Bowl – For a cozy and fun presentation, serve the butternut squash carrot soup in a hollowed-out bread bowl. The warm, hearty broth soaks into the crusty bread, adding an extra layer of flavor and making the meal feel even more satisfying. It’s perfect for impressing guests or making your meal feel like a special occasion.
Swirl of Creamy Coconut Milk – Add a swirl of creamy coconut milk on top of the soup for a rich, velvety finish that complements the sweetness of the squash and carrots. The coconut milk adds a luxurious texture and brings out the warm, savory flavors of the soup, making every bite feel indulgent.
Serve with Crusty Bread – If you're not using a bread bowl, serve the soup with a side of crusty bread. A slice of freshly baked baguette or a thick piece of sourdough is perfect for dipping into the creamy, flavorful broth. The crunchy bread contrasts beautifully with the smooth soup and makes every spoonful even more comforting.
Top with Fresh Herbs – Garnish your soup with fresh sage, parsley, or thyme for a burst of color and an extra layer of flavor. The herbs brighten up the soup and add a fresh, fragrant finish that pairs perfectly with the rich, velvety texture of the soup.
Pair with a Green Salad – For a refreshing and well-balanced meal, serve the soup alongside a crisp green salad. A light vinaigrette with a hint of lemon or apple cider vinegar will complement the natural sweetness of the squash and carrots, adding a fresh contrast to the richness of the soup.
Add Roasted Pumpkin Seeds – Sprinkle some roasted pumpkin seeds over the top for a crunchy texture and a bit of added flavor. The seeds provide a nutty finish that works wonderfully with the creamy base and adds a fun twist to each bowl.
Wine Pairing – Pair this comforting soup with a light white wine such as Sauvignon Blanc or a crisp, dry rosé. These wines complement the savory sweetness of the squash and the brightness of the lemon juice, enhancing the overall dining experience with their refreshing acidity.
💭 Recipe FAQs
Yes, this Butternut Squash Carrot Soup is ideal for making ahead, and in fact, the flavors improve the longer it sits. You can prepare it a day or two in advance, allowing all the ingredients to meld together for an even richer taste. Once the soup has cooled, store it in an airtight container in the refrigerator for up to 3-4 days. If you want to make a larger batch for future meals, you can also freeze the soup for up to 3 months. Just let it cool completely before transferring it to a freezer-safe container. When you're ready to enjoy it, simply reheat on the stove over low heat, adding a bit of vegetable broth to adjust the consistency to your liking. It’s an easy, flavorful option for meal prep or a comforting dinner anytime!
Yes, you can absolutely substitute the butternut squash with other types of squash, depending on what you have available or your personal preferences. For a similar sweetness and creamy texture, acorn squash or kabocha squash are great options. Acorn squash has a more mild flavor and slightly fibrous texture, while kabocha squash offers a slightly nutty, earthy taste. Both will blend beautifully in the soup, offering that same silky smooth consistency when blended. If you’re experimenting with different squash types, just remember to peel and seed them before chopping into chunks. Each variety will bring its own unique flavor to the soup, so feel free to mix and match based on what you enjoy most!
Absolutely! One of the best things about this Butternut Squash Carrot Soup is how versatile it is. If you prefer a spicier kick, you can definitely add more heat. A pinch of cayenne pepper or extra red pepper flakes will give the soup a nice, subtle spice that balances the natural sweetness of the squash and carrots. If you’re looking to elevate the flavor further, you could also experiment with adding some warming spices like ground ginger or cinnamon. On the flip side, if you’re aiming for a milder version, simply reduce the chili powder or skip the red pepper flakes altogether. This soup is easily customizable, so you can make it as spicy, warm, or subtle as you’d like based on your personal taste. Don’t be afraid to play with the seasoning to make it your perfect bowl of comfort!
🥣 Storage & Reheating
Storage: Keep leftover butternut squash carrot soup in an airtight container in the refrigerator for up to 3-4 days. Allow the soup to cool to room temperature before sealing the container to preserve its delicious soup flavor and texture. This soup stays fresh and reheats wonderfully, making it a perfect option for meal prep.
Freezing: To freeze, transfer the cooled soup into an airtight container or a freezer-safe bag, leaving some room for expansion. The soup can be frozen for up to 3 months. For the best results, avoid adding maple syrup or fresh ginger before freezing, as these ingredients can change in flavor after being frozen. This is a great way to prepare a big batch of savory butternut squash soup that can be enjoyed throughout the week.
Thawing and Reheating: Thaw the soup in the refrigerator overnight. When you're ready to reheat, use your stove top over medium-low heat, stirring occasionally, until the soup is heated through. Alternatively, you can reheat in the microwave. If the soup thickens after freezing, add a splash of veggie broth or chicken stock to reach your preferred consistency. Adding a dollop of heavy cream or full fat coconut milk can also enrich the texture, making for a smoother, more indulgent bowl of butternut squash carrot soup.
🌿 Related Recipes
🥗 Pairing Recommendations
Did you make this recipe? Please leave a 5-star ⭐️⭐️⭐️⭐️⭐️ rating & comment below to let me know how it came out. Thanks for visiting!
📋 Recipe
Easy Butternut Squash Carrot Soup (Vegan Recipe)
Want to Save This Recipe?
Enter your email & I'll send it to your inbox. Plus, get great new recipes from me every week!
By submitting this form, you consent to receive emails from Meghan It Up.
Equipment
- Large stockpot (8-quart)
- Cutting board
- Sharp knife
- Measuring spoons
- Measuring Cups
- Wooden spoon or spatula
- Immersion blender (or high-speed blender)
- Ladle
Ingredients
- 2 tablespoons extra-virgin olive oil
- 1 medium onion chopped
- 1 medium carrot peeled and chopped
- 3 garlic cloves smashed
- 3 ½ pounds butternut squash peeled, seeded, and cut into 1-inch pieces (7 to 8 cups)
- 6 cups vegetable stock
- ¼ cup fresh sage chopped
- Kosher salt to taste
- Freshly ground black pepper to taste
- 1 lemon juiced
Instructions
- Cook the Vegetables: Heat 2 tablespoons of extra-virgin olive oil in a large stockpot over medium-high heat. Sauté 1 chopped onion and 1 chopped carrot for about 5 minutes, until the onion softens.
- Add Garlic & Seasonings: Add 3 smashed garlic cloves and cook for an additional 30 seconds, until fragrant.
- Cook the Squash: Add 3 ½ pounds of butternut squash and 6 cups of vegetable stock to the pot. Bring the mixture to a simmer. Once simmering, add ¼ cup of fresh sage. Let the mixture cook for about 20 minutes, or until the squash and vegetables are tender.
- Blend the Soup: Turn off the heat. Using an immersion blender, blend the soup until smooth and thick, achieving a velvety texture. If you don’t have an immersion blender, you can use a high-speed blender in batches.
- Season the Soup: Season the soup with kosher salt and freshly ground black pepper to taste. Keep the soup warm over low heat.
- Serve: Ladle the creamy soup into bowls. Optionally garnish with a sprinkle of fresh sage.
🌡️ Food safety
- Don't leave food sitting out at room temperature for extended periods
- Never leave cooking food unattended
- Use oils with high smoking point to avoid harmful compounds
- Always have good ventilation when using a gas stove
Comments
No Comments