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pumpkin and carrot soup

Butternut squash & Carrot Soup

Butternut squash & Carrot soup is a delicious, creamy, warming, autumn soup. Perfect for dinner 🙂

This soup is very easy to make, and it is a wonderful way to enjoy from all the hearty and sweet flavours of squash.

In Chinese medicine, yellow or orange colour in foods is related to nourishment and support for the stomach and helping to build a strong foundation. Especially, foods harvested in the late summer or root vegetables that grow directly in the ground.[1]

It is an orange coloured soup because of the beta-carotene, the orange pigment of the carrots and the squash. 


About the ingredients:

Butternut squash (Cucurbita moschata) is a type of winter squash that grows on a vine. 

The butternut squash is an excellent source of fibre, as well as vitamins including A, C, E and B vitamins along with minerals such as calcium, magnesium, and zinc. Three tablespoons of cooked butternut squash count as one of your five-a-day.[2]

The carrot (Daucus carota) is a root vegetable. Carrots are a good source of beta carotene, fibre, vitamin K1, potassium, and antioxidants. 

Some of the unique health benefits that both butternut squash and carrots may offer are:

Immune system  

Beta-carotene (pro-vitamin A), found in butternut squash and carrot, helps to support the function of the immune system and can help to prevent infections.[3]

Vision and eyes 

Butternut squash also contains higher amounts the carotenoids zeaxanthin and lutein. Research has shown that these phytonutrients may help to protect eye health.

Butternut squash & Carrot soup Recipe

pumpkin and carrot soup

Butternut squash & carrot soup

  • 2 Carrots
  • 1 Butternut squash
  • 2 Shallot onion
  • 2 tbsp Greek/coconut yoghurt
  • Salt
  • Black pepper
  • 3 tbsp Extra virgin olive oil
  • 1 liter Water
  • 4 leaves Sage (fresh)
  • 2 sprigs Thyme (fresh )
  • 2 sprigs Rosemary (fresh)
  1. Cut the shallots and sauté them in a pan with the oil and the aromatic herbs. Let it all brown on a low heat for about 10 minutes.

  2. Peel and cut the squash and the carrots. Keep the seeds from the squash.



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



  4. Remove the aromatic herbs and add the squash and carrots, salt and pepper according to your taste and sauté for another 5 minutes.

  5. Add 1 litre of water and cover. Cook for 45 minutes.

  6. Use a stick blender and whizz until smooth.

  7. Serve the soup topped with a spoon of yoghurt and the toasted seeds.



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