Butternut squash & Carrot Soup

pumpkin and carrot soup

This Butternut squash & Carrot soup recipe is not only easy to make but also packed with nutrients that are beneficial for your health. The combination of these two root vegetables provides a good source of fibre, vitamins, and minerals. The yellow-orange colour of the soup is due to the beta-carotene, which is excellent for supporting the immune system and promoting healthy eyesight. The soup is also topped with toasted squash seeds, which are a great source of protein and healthy fats. So, if you’re looking for a tasty and nutritious autumn soup, this Butternut squash & Carrot soup is definitely worth a try!

  • Easy to make and a great way to enjoy the flavours of squash.

  • Chinese medicine believes that yellow or orange foods have specific benefits for the body. These foods are believed to be nourishing and supportive of the stomach, and help to build a strong foundation for overall health. They can also improve vitality, digestion, the immune system, and support overall health and well-being.

  • Butternut squash is a type of winter squash that is an excellent source of fibre, vitamins A, C, E, and B, and minerals such as calcium, magnesium, and zinc. Three tablespoons of cooked butternut squash count as one of your five-a-day.

  • Carrots are a root vegetable that is a good source of beta-carotene, fibre, vitamin K1, potassium, and antioxidants.

  • Both butternut squash and carrots contain beta-carotene, which helps to support the immune system and prevent infections.

  • Butternut squash also contains zeaxanthin and lutein, which may help to protect eye health.

Butternut Squash & Carrot Soup Recipe


  • 2 Carrots, peeled and chopped

  • 1 Butternut Squash, peeled, seeded, and chopped

  • 2 Shallot Onions, chopped

  • 2 tbsp Greek or Coconut Yogurt

  • Salt and Black Pepper, to taste

  • 3 tbsp Extra Virgin Olive Oil

  • 1 liter Water

  • 4 Fresh Sage Leaves

  • 2 Fresh Thyme Sprigs

  • 2 Fresh Rosemary Sprigs


  1. In a large pot, sauté the chopped shallot onions with extra virgin olive oil and the fresh sage, thyme, and rosemary. Let it all brown on low heat for about 10 minutes.

  2. Peel and chop the butternut squash and carrots. Keep the seeds from the squash.

  3. Wash the seeds and toast them in the oven at 190 degrees Celsius for 20 minutes, until brown.

  4. Remove the aromatic herbs from the pot and add the chopped butternut squash and carrots, salt, and black pepper. Sauté for another 5 minutes.

  5. Add 1 liter of water and cover. Cook for 45 minutes or until the vegetables are soft.

  6. Use a stick blender to blend the soup until smooth.

  7. Serve the soup topped with a spoonful of Greek or coconut yogurt and the toasted squash seeds.

Enjoy this delicious and nutritious Butternut Squash & Carrot Soup for a perfect autumn dinner!



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