I developed a Homemade Squash Soup that blends three vegetables into a velvety, thick, smooth and savory purée that stays gluten free and low sodium while featuring one surprising pantry staple.

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I love when roasted butternut squash and sweet potato surprise me with depth and richness, they somehow make a velvety, thick and smooth soup that feels elegant without trying too hard. The savory notes hold back just enough sweetness so each spoonful asks you to slow down and wonder what’s really in it.

I kept telling myself it was simple, but every time I serve it people act like I cooked all day. If you want something that’s nutritious, gluten free and a little bit unexpected try my Butternut Squash Soup With Sweet Potato, you might be hooked.

Ingredients

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butternut squash: sweet, creamy, high in fiber and vitamin A, adds silky texture.
sweet potato: natural sweetness complex carbs and beta carotene, makes soup hearty.
carrots: earthy sweetness, vitamin A and fiber, brightens color and flavor.
coconut milk: rich fat, creamy mouthfeel slightly sweet and tropical, balances spices.
onion and garlic: savory backbone, add depth and umami when roasted.
cumin cinnamon nutmeg: warm spices, smoky and sweet notes, cozy fall flavor.
lemon juice or vinegar: brightens flavors, cuts richness, adds tangy contrast.
olive oil: carries flavors, aids roasting, healthy fats for richness.

Ingredient Quantities

2 lb butternut squash peeled, seeded and cut into 1-inch cubes (about 1 medium)

1 lb sweet potato peeled and cut into 1-inch cubes (about 1 large)

1 lb carrots peeled and chopped (about 3 to 4 medium)

1 large yellow onion roughly chopped

3 cloves garlic minced or smashed

3 tbsp olive oil

4 cups low-sodium vegetable broth

1 cup full-fat coconut milk (or 1/2 cup heavy cream if you prefer)

1 tsp kosher salt (adjust to taste)

1/2 tsp freshly ground black pepper

1 tsp ground cumin

1/2 tsp ground cinnamon

1/4 tsp ground nutmeg

1 bay leaf

1 tbsp pure maple syrup or honey (optional)

1 tbsp lemon juice or apple cider vinegar

2 tbsp chopped fresh parsley or chives for garnish (optional)

How to Make this

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1. Preheat oven to 425°F (220°C). Toss the cubed butternut squash, sweet potato and carrots with 2 tablespoons olive oil, 1/2 teaspoon salt, 1/4 teaspoon black pepper and spread in a single layer on a rimmed baking sheet, don’t overcrowd or they’ll steam not roast.

2. Roast veggies until tender and caramelized at the edges, about 25 to 30 minutes, turning once halfway so they brown evenly; they should be soft when pierced with a fork.

3. While the veggies roast, heat the remaining 1 tablespoon olive oil in a large soup pot over medium heat. Add the chopped onion and cook until translucent and starting to brown, about 6 to 8 minutes, then add the garlic and cook 30 to 60 seconds more until fragrant.

4. Stir in the ground cumin, cinnamon, nutmeg, and the remaining 1/2 teaspoon black pepper, cook for 30 seconds to bloom the spices, then add the roasted vegetables to the pot.

5. Pour in 4 cups low sodium vegetable broth and add the bay leaf, bring to a simmer, reduce heat and simmer gently for 8 to 10 minutes so flavors marry; taste and add the rest of the salt if needed.

6. Remove the bay leaf. Use an immersion blender to puree the soup right in the pot until very smooth and velvety, or cool slightly and blend in batches in a regular blender, venting the lid and filling only halfway to avoid splashes.

7. Return the blended soup to low heat, stir in 1 cup full fat coconut milk (or 1/2 cup heavy cream if you prefer), and 1 tablespoon lemon juice or apple cider vinegar, warm through but don’t boil, taste and adjust seasoning.

8. If you want a touch of sweetness to balance the spices, stir in 1 tablespoon pure maple syrup or honey now, then re-taste and adjust salt, pepper or acidity as needed; thin with extra broth if it’s too thick.

9. Ladle into bowls, garnish with chopped fresh parsley or chives, and serve hot. Leftovers keep well in the fridge for 3 to 4 days and freeze nicely for up to 3 months.

Equipment Needed

1. Rimmed baking sheet
2. Cutting board
3. Peeler
4. Chefs knife
5. Measuring cups & spoons
6. Large soup pot
7. Wooden spoon or heatproof spatula
8. Immersion blender or regular blender (for pureeing)
9. Oven mitts or potholders
10. Ladle

FAQ

Q: Can I make this soup vegan? A: Yes, just use the coconut milk and swap honey for maple syrup, keep the vegetable broth, and you're good. If you want it richer use full-fat canned coconut milk, it's creamier than the carton stuff.

Q: Do I have to roast the veggies first? A: No, but roasting gives caramelized flavor and a deeper color, you get a sweeter, nuttier soup. If short on time you can simmer raw cubes in the broth but it will taste a bit flatter.

Q: How do I change the soup thickness? A: To thin it add more vegetable broth, to thicken simmer longer uncovered so it reduces, or add a small cornstarch slurry. Stir in extra coconut milk or cream for silkiness instead of thickening.

Q: Can I use other squash or potatoes? A: Yes, acorn or kabocha work well, and regular potatoes can replace sweet potato but expect a less sweet flavor and a starchier texture. Adjust roasting time so pieces are fork tender.

Q: How long can I store or freeze it? A: Fridge up to 3 to 4 days, freeze up to 3 months in airtight containers. Thaw overnight in the fridge and reheat gently on the stove adding a splash of broth if it's too thick.

Q: My soup separated after cooling, what do I do? A: It's normal with coconut milk or cream, just whisk or blend it again while reheating and the texture will come back. A quick sautée of a little onion and garlic then stirring in the soup helps too.

Roasted Butternut Squash, Sweet Potato And Carrot Soup Recipe Substitutions and Variations

Butternut squash: swap for kabocha squash, sugar pumpkin or acorn squash. They roast the same and keep that sweet nutty flavor, just trim cooking time a bit if pieces are smaller.
Sweet potato: use yams, orange fleshed potatoes or canned pumpkin if you need speed. Canned pumpkin will change texture so thin it with a little broth.
Coconut milk or heavy cream: use canned coconut cream for extra richness, or plain Greek yogurt thinned with a splash of broth for a tangy creamy finish.
Vegetable broth: use low sodium chicken broth, mushroom broth or water plus a bouillon cube for a quick swap, then taste and adjust the salt.

Pro Tips

– Don’t overcrowd the pan when roasting, or you’ll end up steaming not browning. Give the cubes space, and tilt the sheet to scrape up browned bits once or twice so they caramelize evenly, because those bits are where most of the flavor lives.

– Bloom your spices in the hot oil with the onions for just a few seconds, watch closely so they dont burn. This wakes them up and makes the soup taste layered, not flat.

– For the smoothest texture, blend in batches and vent the lid, or use an immersion blender while the soup is still warm. If you want it velvet-fine, push the blended soup through a fine mesh strainer, it’s a little extra work but worth it.

– Balance is everything: add acid near the end (lemon juice or vinegar) and only then decide if a touch of maple or honey is needed. Taste after the dairy/coconut milk goes in, and adjust salt last, because fats mute saltiness.

– Save a handful of roasted cubes or toast some seeds/croutons for garnish so you get a bit of crunch with each spoonful, and when freezing, cool completely, flatten in freezer bags for quick thawing and easy reheating.

Roasted Butternut Squash, Sweet Potato And Carrot Soup Recipe

Recipe by Toni Baldesera

0.0 from 0 votes

I developed a Homemade Squash Soup that blends three vegetables into a velvety, thick, smooth and savory purée that stays gluten free and low sodium while featuring one surprising pantry staple.

Servings

servings

Calories

333

kcal

Equipment: 1. Rimmed baking sheet
2. Cutting board
3. Peeler
4. Chefs knife
5. Measuring cups & spoons
6. Large soup pot
7. Wooden spoon or heatproof spatula
8. Immersion blender or regular blender (for pureeing)
9. Oven mitts or potholders
10. Ladle

Ingredients

2 lb butternut squash peeled, seeded and cut into 1-inch cubes (about 1 medium)
1 lb sweet potato peeled and cut into 1-inch cubes (about 1 large)
1 lb carrots peeled and chopped (about 3 to 4 medium)
1 large yellow onion roughly chopped
3 cloves garlic minced or smashed
3 tbsp olive oil
4 cups low-sodium vegetable broth
1 cup full-fat coconut milk (or 1/2 cup heavy cream if you prefer)
1 tsp kosher salt (adjust to taste)
1/2 tsp freshly ground black pepper
1 tsp ground cumin
1/2 tsp ground cinnamon
1/4 tsp ground nutmeg
1 bay leaf
1 tbsp pure maple syrup or honey (optional)
1 tbsp lemon juice or apple cider vinegar
2 tbsp chopped fresh parsley or chives for garnish (optional)

Directions

Preheat oven to 425°F (220°C). Toss the cubed butternut squash, sweet potato and carrots with 2 tablespoons olive oil, 1/2 teaspoon salt, 1/4 teaspoon black pepper and spread in a single layer on a rimmed baking sheet, don't overcrowd or they'll steam not roast.
Roast veggies until tender and caramelized at the edges, about 25 to 30 minutes, turning once halfway so they brown evenly; they should be soft when pierced with a fork.
While the veggies roast, heat the remaining 1 tablespoon olive oil in a large soup pot over medium heat. Add the chopped onion and cook until translucent and starting to brown, about 6 to 8 minutes, then add the garlic and cook 30 to 60 seconds more until fragrant.
Stir in the ground cumin, cinnamon, nutmeg, and the remaining 1/2 teaspoon black pepper, cook for 30 seconds to bloom the spices, then add the roasted vegetables to the pot.
Pour in 4 cups low sodium vegetable broth and add the bay leaf, bring to a simmer, reduce heat and simmer gently for 8 to 10 minutes so flavors marry; taste and add the rest of the salt if needed.
Remove the bay leaf. Use an immersion blender to puree the soup right in the pot until very smooth and velvety, or cool slightly and blend in batches in a regular blender, venting the lid and filling only halfway to avoid splashes.
Return the blended soup to low heat, stir in 1 cup full fat coconut milk (or 1/2 cup heavy cream if you prefer), and 1 tablespoon lemon juice or apple cider vinegar, warm through but don't boil, taste and adjust seasoning.
If you want a touch of sweetness to balance the spices, stir in 1 tablespoon pure maple syrup or honey now, then re-taste and adjust salt, pepper or acidity as needed; thin with extra broth if it's too thick.
Ladle into bowls, garnish with chopped fresh parsley or chives, and serve hot. Leftovers keep well in the fridge for 3 to 4 days and freeze nicely for up to 3 months.

Notes

Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.