Dive into a bowl of this creamy, dreamy, and super nourishing Roasted Butternut Squash Carrot Soup. You’ll roast butternut squash, carrots, onion, and garlic on a sheet pan before tossing everything into a pot and blending with fresh ginger, delicious spices like curry powder and cumin, and coconut milk. It’s comforting, healthy, and simple to make.

bowl of orange butternut squash carrot ginger soup with coconut milk and chopped parsely on top

There truly is nothing better than a cozy bowl of butternut squash soup on a chilly day..

Wait. I take that back. There is truly nothing better than a cozy bowl of this dreamy Roasted Butternut Squash and Carrot Soup with ginger on a chilly day. That’s better.

Why You’ll Love It:

It’s silky smooth and creamy, offers a unique variety of delicious flavours (think curry, coriander, coconut, and even a hint of lime), and is packed with good nutrition to keep you feeling great.

Just like my other healthy soup recipes including my Spicy Butternut Squash & Sweet Potato Soup and Creamy Tomato Basil Soup, this Roasted Butternut Squash Carrot and Ginger Soup recipe is simple and easy to prepare.

With just a few steps – roasting veggies, throwing everything into a pot, and then blending it all up – you’ll have piping hot bowls of this dreamy blended soup ready to enjoy.

Might I recommend serving it up with some toasted crusty bread?

bowl of orange butternut squash carrot ginger soup with coconut milk and chopped parsely on top

Butternut Squash Carrot Soup Nutrition:

As a Registered Dietitian, one of my favourite things about making soup is the ability to pack lots of nutrition into a single dish. Your pot of soup is like a blank canvas for nutrition potential.

In this Roasted Butternut Squash Carrot Ginger Soup, we’re adding:

  • Butternut squash
  • Carrots
  • Onion and garlic
  • Apple

These are the major nutrition players in the soup that offer a variety of important nutrients. This includes dietary fibre which helps to manage blood sugar levels and makes you feel full after eating.

This soup is also packed with vitamin A that plays an important role in vision health, as well as vitamin C which is an antioxidant that supports your immune system (extra important during cold & flu season).

Other nutritious ingredients to note include:

  • Fresh ginger
  • Coconut milk

Not only does fresh ginger add wonderful flavour, it also boasts some health benefits, too. It can help provide relief from things like nausea, bloating and gas, and it also contains antioxidants that may offer anti-inflammatory benefits.

Adding coconut milk to our blended soup helps to make it smooth and creamy, but it also adds satiating fats, too! I use full fat coconut milk in this recipe, we’re just using half a cup!

How to Make Roasted Butternut Squash Carrot Soup:

If I haven’t driven it home already, the steps to making this soup are really simple.

Ingredient Substitutions:

  • Ginger: If you don’t have fresh ginger, you can use ground ginger instead. The general rule of thumb is for every 1 tablespoon of fresh ginger, use 1/4 to 1/2 teaspoon of ground ginger.
  • Garlic: If you don’t have fresh garlic, feel free to add garlic powder (at the same time you add the rest of the spices) instead. I recommend 1/2 to 1 tsp garlic powder to replace the 4 garlic cloves in this recipe.
  • Coconut milk: This adds a dairy-free richness to the soup. If you don’t have coconut milk, you can use cream (dairy or non-dairy) instead.
bowl of roasted butternut squash carrot soup with a side of bread

Storing Soup Leftovers:

This recipe makes 4 to 6 servings (depending on your individual hunger and if you’re serving this as an appetizer or a main). If you have leftovers, you can keep them in an airtight container in the fridge for up to 4 days. Then, reheat on the stove or in the microwave before serving.

Alternatively, this Butternut Squash Carrot Ginger Soup freezes well. Store in a freezer bag or freezer-safe container up to 3 months in the freezer. Defrost in the fridge overnight the day before, then reheat on the stove or in the microwave before serving.

bowl of roasted butternut squash carrot soup with a side of bread

Connect with Hannah Magee, RD!

I hope you love this recipe as much as I do. If you try it, let me know what you think by leaving a rating and a review in the comments below.

Oh, and be sure to take a photo and tag me at @hannahmagee_rd so I can re-share on my stories!

Don’t forget to follow me on InstagramTikTok, and Pinterest so you never miss a new recipe or blog post.

bowl of orange butternut squash carrot ginger soup with coconut milk and chopped parsely on top

Roasted Butternut Squash Carrot & Ginger Soup

Dive into a bowl of this creamy, dreamy, and super nourishing Roasted Butternut Squash Carrot Soup. You'll roast butternut squash, carrots, onion, and garlic on a sheet pan before tossing everything into a pot and blending with fresh ginger, delicious spices like curry powder and cumin, and coconut milk. It's comforting, healthy, and simple to make.
5 from 1 rating

Ingredients

For Roasting:

  • 1 medium butternut squash, peeled and quartered with seeds removed
  • 4 medium carrots, peeled and washed
  • 1 large yellow onion, quartered
  • 4 cloves garlic
  • 2 tbsp olive oil
  • salt & pepper

For the Rest of the Soup:

  • 3 cups vegetable broth
  • 1 medium apple, cored and quartered
  • 1 tbsp fresh ginger, minced or grated
  • 1 tsp curry powder
  • 1/2 tsp cumin
  • 1/2 tsp ground coriander
  • 1/2 tsp red pepper flakes
  • 1/2 tsp salt, or more to taste
  • 1/2 tsp black pepper, or more to taste
  • 1/2 cup coconut milk, full-fat
  • 1 tbsp lime juice

Optional Garnishes:

  • cilantro or parsley, chopped
  • pepitas, (pumpkin seeds)
  • coconut milk, drizzle

Equipment

Instructions 

  • Preheat oven to 375F and line a baking sheet with aluminum foil. Add butternut squash, carrots, onion, and garlic cloves to the baking sheet. Drizzle with olive oil, sprinkle with salt and pepper, and using clean hands give everything a good rub until coated.
    butternut squash, carrots, onion, and garlic on a sheet pan
  • Place in the oven and roast the vegetables for 45 minutes, or until fork-tender.
    roasted butternut squash, carrots, onion, and garlic on a sheet pan
  • Once the vegetables are roasted, add them to a large pot or dutch oven with vegetable broth, apple, fresh ginger, curry powder, cumin, coriander, red pepper flakes, salt, and pepper.
    butternut squash carrot ginger soup ingredients in a pot
  • Stir everything together well, then cover and bring the mixture to a boil over high-heat. Once boiling, reduce heat to a simmer for 15 minutes. Feel free to start to mash the ingredients up here to make the blending easier.
    Soup ingredients in a pot simmering.
  • Remove from heat, then using an immersion blender (or by carefully transferring the contents of the pot to a high-speed blender), blend the soup until smooth and no lumps remain. Then stir in the coconut milk and lime juice before serving. Taste, and adjust the seasonings here as needed.
    Butternut squash carrot soup in a pot
  • Divide into bowls, then garnish with chopped cilantro or parsley, pepitas, and/or a drizzle of coconut milk (optional), then serve.
    bowl of orange butternut squash carrot ginger soup with coconut milk and chopped parsely on top

Notes

Ingredient Substitutions:
    • Ginger: If you don’t have fresh ginger, you can use ground ginger instead. The general rule of thumb is for every 1 tablespoon of fresh ginger, use 1/4 to 1/2 teaspoon of ground ginger.
    • Garlic: If you don’t have fresh garlic, feel free to add garlic powder (at the same time you add the rest of the spices) instead. I recommend 1/2 to 1 tsp garlic powder to replace the 4 garlic cloves in this recipe.
    • Coconut milk: This adds a dairy-free richness to the soup. If you don’t have coconut milk, you can use cream (dairy or non-dairy) instead.
Storing Leftovers:
This recipe makes 4 to 6 servings (depending on your individual hunger and if you’re serving this as an appetizer or a main). If you have leftovers, you can keep them in an airtight container in the fridge for up to 4 days. Then, reheat on the stove or in the microwave before serving.
Alternatively, this Butternut Squash Carrot Ginger Soup freezes well. Store in a freezer bag or freezer-safe container up to 3 months in the freezer. Defrost in the fridge overnight the day before, then reheat on the stove or in the microwave before serving.
Did you make this recipe?Be sure to take a photo and tag me at @hannahmagee_rd so I can see!