Roasted Butternut Squash Carrot Ginger Soup

A bowl of roasted butternut squash, carrot, ginger soup garnished with coconut milk and pumpkin seeds

Autumn is upon us which means we start turning towards warm, comfort foods, such as chilis, casseroles, and soups. Fall is also when pumpkin and squash are in season! This Roasted Butternut Squash Carrot Ginger Soup fits the bill: it’s comforting, flavorful, delicious, veggie-packed, and feels like Autumn in a bowl.

A bowl of roasted butternut squash, carrot, ginger soup garnished with coconut milk and pumpkin seeds

Health Benefits of Roasted Butternut Squash Carrot Ginger Soup

This Roasted Butternut Squash Carrot Ginger Soup is packed with vegetables, vitamins, minerals, fiber, and antioxidants. Butternut squash has a sweet, nutty flavor and is rich in vitamins A and C (among many others) which support immune function, bone health, and eye health. 

The antioxidants in butternut squash help to fight free radicals (potentially harmful compounds if found in high levels in the body and are associated with diseases such as cancer, heart disease, and diabetes). Fruits and vegetables are excellent sources of antioxidants.

Besides adding flavor, ginger has many health benefits: it has been shown to help with nausea and vomiting, digestive issues, inflammation, brain health, and prevention of certain cancers. 

This Roasted Butternut Squash Carrot Ginger Soup is:

  • High in fiber
  • A great source of vitamins, minerals, and antioxidants
  • Packed with vegetables
  • Warming and comforting for the cold months ahead
  • Perfect for Fall
  • Freezer friendly
  • Vegan
  • 11 ingredients
  • Excellent for meal prep if you double or triple the recipe
  • Delicious
The ingredients of the Roasted Butternut Squash Carrot Ginger Soup, which include butternut squash, onion, red bell pepper, carrots, garlic, rosemary, and thyme, are laid out on a wooden table

Benefits of Soups for Disabled Folks

  • Soups are an excellent way to add extra vegetables to your diet. Many people have a hard time consuming enough vegetables so having a portion of veggie-rich soup with a meal is a great way to increase your intake.
  • This Roasted Butternut Squash, Carrot, Ginger Soup is high in fiber from all the vegetables which means it will support digestive health and help keep your bowels regular.
  • You can easily turn this soup into a complete meal by adding in a protein source. Blending in lentils, chickpeas or any other legume will make it thick and won’t change the taste much.
  • Soups are easy to buff up with extra calories (and protein) for folks healing from pressure wounds or looking to gain weight. Try blending in cream, full fat coconut milk, milk powder, nut butter, pasta, nuts, soft chicken or any soft cooked meat or legumes.
  • This soup (and most soups) is a great meal prep dish because you can easily double or triple the recipe and store it in the freezer to keep on hand for when you want to heat it up in a pinch. I recommend preparing a large batch of this soup at a time when your energy levels are high so that you have it ready to eat for days when you’re fatigued and don’t have the energy to cook a meal.
Roasted Butternut Squash Carrot Ginger Soup ingredients on baking trays
A bowl of roasted butternut squash, carrot, ginger soup garnished with coconut milk and pumpkin seeds

Roasted Butternut Squash Carrot Ginger Soup

Julia Hop Hing
Prep Time 15 mins
Cook Time 50 mins
Course Soup
Cuisine Vegan
Servings 8 cups

Ingredients
  

  • 1 butternut squash
  • 1 red bell pepper
  • 3 small carrots or 2 medium carrots
  • 1 medium onion
  • 3 cloves garlic
  • 3 tsp fresh rosemary (dried)
  • 2 tsp fresh thyme (dried)
  • 2-3 tbsp olive oil
  • 1.5 tbsp fresh ginger, minced
  • 3 cups vegetable stock (or sub ½ cup canned coconut milk and use 2.5 cups stock for extra creaminess)
  • 1 cup water

For garnishing (optional)

  • Coconut milk
  • Pumpkin seeds
  • Croutons

Instructions
 

  • Preheat the oven to 400 F.
  • Wash and prepare the butternut squash and red pepper by slicing in half and removing seeds.  Poke holes into the back of the butternut squash with a fork to help with even cooking.
  • Wash and peel the carrots.  Slice the carrots lengthwise and then cut again so that the carrots are in quarters.
  • Remove the skin from the onion and garlic cloves.  Slice the onion into eighths.  Drizzle the garlic cloves with olive oil and wrap in tin foil.
  • Place the butternut squash, carrots, and garlic on one baking tray and the red pepper and onion on another.  Drizzle produce with olive oil and sprinkle the butternut, onion, and carrots with fresh rosemary and thyme.
  • Put the baking trays into the oven for 25 minutes. 
  • After 25 minutes, remove the trays from the oven.  Flip the carrots and poke holes into the butternut squash with a fork to help with cooking.  Then, return the tray with the butternut, carrots, and garlic to the oven.
  • After 10 more minutes (35 minutes total cooking time), remove the carrots and garlic from the oven and let them cool.  Return the butternut squash back to the oven to continue to roast.
  • After 10 more minutes (45 minutes total cooking time), remove the butternut squash from the oven and let it cool.
  • Remove the butternut squash from its skin and place in a pot with the other veggies, fresh ginger, tsp salt, vegetable broth, and water.  If using coconut milk, add it now. Use an immersion blender to blend the ingredients together until smooth. (Note: a blender works too)
  • Bring the soup to a boil on medium heat.
  • Ladle the soup into a bowl.  Garnish with coconut milk, pumpkin seeds, or croutons.
  • Enjoy!

Notes

Recipe and images by Julia Hop Hing
Storage Tip: Soup will last in the fridge for about 3-4 days and in the freezer for 1-2 months. If you included coconut milk, it may curdle and only last 1-2 days in the fridge but freezes well.
Meal Prep Note: Try doubling the recipe if you want to store a large amount in the freezer for meal prep. You can even blend in chickpeas or white beans for added fibre and protein. 
Note: To reduce cooking time, try chopping the butternut squash into cubes before baking in the oven (instead of cutting it in half). I haven’t tried this but it will likely work.
To spice it up even more, try adding 1-2 tsp of curry powder.
Keyword antioxidants, butternut squash, fibre, meal prep, minerals, soup, vegan, vitamins

I truly love this recipe especially for the colder months, and I hope you do too. Send me a DM on Instagram if you try it out at home – I would love to hear what you think!

If you’re looking for other soup recipes that are perfect for the Fall, make sure to check out my Lemon Tahini Chickpea Soup recipe next!


Jackie silver is wearing a striped dress and is standing in front of a wooden lattice fence

About Jackie

Jackie is a Toronto-based Registered Dietitian with a Masters of Health Science (MHSc) in Nutrition Communications, whose mission is to empower and support people with disabilities to manage their condition, prevent complications, and live active lifestyles through nutrition. Jackie runs a virtual private practice and consulting business and runs her blog which has simple recipes and health information for the disability community.

Check out her full bio here →

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