Roasted Butternut Squash Soup with Parsnip and Carrot is the vegan soup you need in your life. Roasted vegetables combine with coconut milk, vegetable broth, and warming spices to bring you a hug in a bowl.
I always love soup season. Whether it’s a smooth and creamy soup like this one or a hearty, chunky stew, soup’s my favorite food to prep during the winter months. Make a big batch, and you’ll have warming meals for days.
The best part about soup is how versatile it is. You can clean out all those odds and ends of veggies hanging out in the crisper to create a delicious and nutritious meal for your family.
You’ll love the curry-like flavors of Roasted Butternut Squash and Carrot Soup. It’s ultra-creamy with slightly sweet and earthy flavors. Plus, it’s naturally gluten-free and Whole30 friendly.
FAQs:
I don’t recommend freezing this Butternut Squash Soup as the coconut milk tends to separate when frozen. If you do decide to freeze it, you may be able to blend it again after defrosting and reheating for a better texture.
Ingredients for Roasted Butternut Squash Soup:
- Butternut squash: It’s high in vitamin A and has good amounts of vitamin C and Potassium.
- Carrots: A good source of beta carotene, fiber, potassium, and antioxidants.
- Parsnips: High in antioxidants and contain a good amount of fiber, folate, and vitamins K and C. They have an earthy and slightly nutty flavor when roasted.
- Onion: Good source of antioxidants and packs in flavor.
- Aleppo pepper: This is a truly delicious Mediterranean spice. It brings a slight heat with an earthy flavor mixed with a bit fruitiness.
- Ground coriander: A little goes a long way. Try starting with ¼ teaspoon, then taste and adjust if necessary.
How to Prepare Carrot and Butternut Squash Soup:
- Preheat oven to 375ºF, and line a baking sheet with parchment paper.
- Cut the butternut squash in half vertically, and scoop out the seeds. Place the squash, flesh side down, on the prepared baking sheet. Prick a few holes in the skin with a sharp knife to release steam during cooking. Bake for 30 minutes.
- While the squash is baking peel and chop the carrots and parsnips into similar sized pieces. Peel the onion, and cut in half from top to bottom. Place the cut sides down, and cut in half from top to bottom again, then slice across creating approximately half inch slices. Peel the garlic cloves.
- Peel the ginger root, then finely mince or grate. Set aside.
- Remove the squash from the oven after 30 minutes, and add the carrots, parsnips, onion, and garlic cloves. Return to the oven and continue roasting for 40 minutes, stirring the vegetables halfway through.
- Check for doneness by inserting a paring knife into the vegetables—they should be quite soft. If not, continue cooking until all the vegetables are soft.
- Transfer the parsnips, carrots, onion, and garlic to a Dutch oven or large pot over medium heat on the stove. Add the vegetable broth, coconut milk, ginger, and spices. Once the butternut squash is cool enough to handle, scoop the flesh out, add to the Dutch oven, and stir to combine ingredients.
- Once the pot reaches a simmer, cover, turn to low, and continue to simmer for about 10 minutes to let the flavors combine.
- After 10 minutes, use an immersion blender to blend all the ingredients into an ultra creamy soup. Or, carefully transfer batches of the soup to a blender ensuring not too fill the blender too full. Pulse the blender to begin blending ingredients, then blend until smooth and creamy. Pour the blended soup into a container until all batches are blended. If you prefer a thinner soup, add more broth at this time.
- Taste for flavor, and adjust if needed.
- Store cooled leftovers in an airtight container in the refrigerator for up to 5 days.
SERVING SUGGESTIONS:
- Add an optional garnish: Pepitas, chopped fresh herbs, or croutons are all good choices.
- Serve with a simple side salad for a complete meal.
- A crusty bread, like gluten-free Irish Soda Bread, is perfect for dipping.
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Ingredient Substitutions:
- Butternut squash: Sweet potatoes, pumpkin, or acorn squash are good substitutes.
- Parsnips: Try turnip or celery root, or use extra carrots.
- Onion: Leeks or shallots can also be used.
- Coconut milk: Any unsweetened plant-based milk can be used, but the flavor profile will be slightly changed.
- Aleppo pepper: Use smoked paprika or a mix of sweet paprika with a pinch of cayenne.
- Ground coriander: Try using curry powder, garam masala, or cardamom. Start with a ¼ teaspoon, and taste for flavor.
Recipe Notes:
If you don’t regularly use coriander, start with a ¼ teaspoon, and taste for flavor. It can have an overpowering flavor it you’re not used to it.
A Dutch oven is perfect for simmering soups and stews.
An immersion blender makes blending an ultra creamy soup super simple.
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Roasted Butternut Squash Soup
Roasted Butternut Squash Soup with Parsnip and Carrot is ultra creamy with curry-like flavor. It combines a slight sweetness with savory, earthy flavors.
Ingredients
- 1 large butternut squash
- 3 parsnips
- 3 carrots
- 1 medium yellow onion
- 5 cloves garlic
- 2 ½ cups vegetable broth
- 1 13.5-ounce coconut milk
- 2 inch knob ginger, grated
- 1 teaspoon cumin
- 1 teaspoon black pepper
- 1 teaspoon pink Himalayan salt
- ½ teaspoon Aleppo pepper
- ¼ - ½ teaspoon ground coriander
Instructions
- Preheat oven to 375ºF, and line a baking sheet with parchment paper.
- Cut the butternut squash in half vertically, and scoop out the seeds. Place the squash, flesh side down, on the prepared baking sheet. Prick a few holes in the skin with a sharp knife to release steam during cooking. Bake for 30 minutes.
- While the squash is baking peel and chop the carrots and parsnips into similar sized pieces. Peel the onion, and cut in half from top to bottom. Place the cut sides down, and cut in half from top to bottom again, then slice across creating approximately half inch slices. Peel the garlic cloves.
- Peel the ginger root, then finely mince or grate. Set aside.
- Remove the squash from the oven after 30 minutes, and add the carrots, parsnips, onion, and garlic cloves. Return to the oven and continue roasting for 40 minutes, stirring the vegetables halfway through.
- Check for doneness by inserting a paring knife into the vegetables—they should be quite soft. If not, continue cooking until all the vegetables are soft.
- Transfer the parsnips, carrots, onion, and garlic to a Dutch oven or large pot over medium heat on the stove. Add the vegetable broth, coconut milk, ginger, and spices. Once the butternut squash is cool enough to handle, scoop the flesh out, add to the Dutch oven, and stir to combine ingredients.
- Once the pot reaches a simmer, cover, turn to low, and continue to simmer for about 10 minutes to let the flavors combine.
- After 10 minutes, use an immersion blender to blend all the ingredients into an ultra creamy soup. Or, carefully transfer batches of the soup to a blender ensuring not too fill the blender too full. Pulse the blender to begin blending ingredients, then blend until smooth and creamy. Pour the blended soup into a container until all batches are blended. If you prefer a thinner soup, add more broth at this time.
- Taste for flavor, and adjust if needed.
- Store cooled leftovers in an airtight container in the refrigerator for up to 5 days.
Notes
- If you don’t regularly use coriander, start with a ¼ teaspoon, and taste for flavor. It can have an overpowering flavor it you’re not used to it.
- Add an optional garnish: Pepitas, chopped fresh herbs, or croutons are all good choices.
INGREDIENT SUBSTITUTIONS:
- Butternut squash: Sweet potatoes, pumpkin, or acorn squash are good substitutes.
- Parsnips: Try turnip or celery root, or use extra carrots.
- Onion: Leeks or shallots can also be used.
- Coconut milk: Any unsweetened plant-based milk can be used, but the flavor profile will be slightly changed.
- Aleppo pepper: Use smoked paprika or a mix of sweet paprika with a pinch of cayenne.
- Ground coriander: Try using curry powder, garam masala, or cardamom. Start with a ¼ teaspoon, and taste for flavor.
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Nutrition Information
Yield 6 Serving Size 1 cupAmount Per Serving Calories 210Total Fat 15gSaturated Fat 13gTrans Fat 0gUnsaturated Fat 1gCholesterol 0mgSodium 566mgCarbohydrates 20gFiber 4gSugar 5gProtein 3g
Note: Nutritional information is an approximation. Different brands and/or quantities will change the nutrition profile.
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