I turned three vegetables into a velvety, thick, smooth and savory Sweet Butternut Squash Soup that stays gluten free and low sodium, with a small pantry trick tucked in to deepen the flavor.

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I can’t stop thinking about this velvety, thick, smooth and savory Roasted Butternut Squash, Sweet Potato And Carrot Soup. I love how butternut squash and sweet potatoes melt into a silky bowl that hides little surprises in every spoonful.

It’s what I bring when friends want something simple but memorable, a Homemade Squash Soup that somehow still reads as Squash Soup Healthy. The aroma teases, the texture sits bold and comforting, and there are tiny bright notes that make you curious enough to take another bite.

You’ll want to know what secret twist makes it sing.

Ingredients

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Butternut squash: sweet, creamy, high in fiber and beta carotene, makes soup.
Sweet potatoes: slightly sweeter, starchy carbs for body fuel, adds silkiness and sweetness.
Carrots: crunchy, full of vitamin A and fiber, lift color and subtle sweetness.
Garlic: pungent, gives savory depth, some immune friendly compounds, not just flavor.
Ginger: warm zing, aids digestion, add bright spicy lift when included.
Coconut milk: creamy fat for mouthfeel, adds tropical sweetness, balances spices and acidity.
Spices: earthy, warm notes; small amounts heighten aroma and cozy sweetness.
Lemon juice or apple cider vinegar: bright acid that cuts sweetness and makes flavors pop.

Ingredient Quantities

2 to 3 lb butternut squash, peeled, seeded and cut into 1 inch cubes

1 lb sweet potatoes (about 2 medium), peeled and cut into 1 inch cubes

1 lb carrots (about 4 to 5 medium), peeled and roughly chopped

1 large yellow onion, roughly chopped

3 tbsp olive oil, divided

4 cloves garlic, minced

1 tbsp fresh ginger, grated (optional but adds nice warmth)

4 cups low sodium vegetable broth

1 cup full fat coconut milk (or plain yogurt if you prefer)

1 tsp ground cumin

1/2 tsp ground coriander

1/4 tsp ground cinnamon

1/2 tsp smoked paprika

1/2 tsp freshly ground black pepper

1/2 tsp kosher salt, or to taste

1 tbsp lemon juice or apple cider vinegar, for brightness

1 tbsp fresh thyme leaves or a few sage leaves, chopped for garnish (optional)

How to Make this

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1. Preheat oven to 425 F and line a large baking sheet with parchment. Toss the butternut squash, sweet potatoes, carrots and the chopped onion with 2 tablespoons of the olive oil, 1/2 teaspoon kosher salt, 1/2 teaspoon black pepper and the smoked paprika. Spread everything in a single layer so they roast not steam.

2. Roast for 30 to 40 minutes, turning once halfway through, until vegetables are deeply golden and fork tender. Dont overcrowd the pan, if you need two sheets roasted in batches is fine.

3. While the veg roast, heat the remaining 1 tablespoon olive oil in a large heavy pot over medium heat. Add the minced garlic and grated ginger and cook for about 30 to 60 seconds until fragrant, careful not to burn.

4. Stir in the ground cumin, ground coriander and cinnamon and cook another 30 seconds to wake up the spices.

5. Add the roasted vegetables to the pot and pour in the 4 cups low sodium vegetable broth. Use a wooden spoon to scrape any browned bits from the pan, bring to a low simmer and let it simmer 8 to 10 minutes so the flavors blend.

6. Turn off the heat and puree the soup until velvety smooth. Use an immersion blender right in the pot for the easiest go, or carefully puree in batches in a blender, venting the lid so steam can escape.

7. Return the soup to low heat, stir in the 1 cup full fat coconut milk (or plain yogurt if you prefer). Warm gently, do not boil if you used yogurt or it may separate. Check texture and add a bit more broth if you want it thinner.

8. Brighten the soup with 1 tablespoon lemon juice or apple cider vinegar, taste and adjust seasoning with more kosher salt or pepper if needed.

9. Serve hot garnished with fresh thyme leaves or chopped sage, a drizzle of coconut milk or olive oil and an extra crack of black pepper. Leftovers keep well in the fridge for 3 to 4 days and freeze great for soups on busy nights.

Equipment Needed

1. Large rimmed baking sheet (for roasting; line with parchment)
2. Parchment paper
3. Large mixing bowl to toss the veggies
4. Good sharp chef’s knife
5. Cutting board
6. Vegetable peeler
7. Measuring spoons and cups
8. Large heavy pot or Dutch oven
9. Wooden spoon or heatproof spatula
10. Immersion blender or countertop blender (vent the lid when pureeing)

FAQ

Can I make this soup ahead and freeze it? Yes. Cool it completely, transfer to airtight containers or freezer bags and freeze up to 3 months. If you used yogurt or dairy it's better to freeze without the dairy, add it when reheating. Thaw overnight in the fridge and reheat gently, stir in a splash of broth or coconut milk if it looks too thick.

Can I use regular cream or yogurt instead of coconut milk? Totally. Full fat cream or plain full fat yogurt both work. If you use yogurt, warm it slowly and temper it first so it doesn't split: stir a few spoons of hot soup into the yogurt then add back to the pot off the heat or on very low heat. For best coconut flavor use coconut milk.

My soup is too thin or too thick how do I fix it? To thin it add hot vegetable broth a little at a time until you like the consistency. To thicken it simmer longer uncovered to reduce, or blend in a small cooked potato or extra roasted squash to bulk it up.

Do I have to roast the veggies can I just boil them? Roasting really boosts the flavor because it caramelizes the sugars, you get a sweeter deeper soup. If you're short on time you can boil or steam them, it'll still be good just a bit flatter in flavor.

How do I make it spicier or more kid friendly? For heat add a pinch of cayenne, a little chipotle or extra black pepper. For kids tone down the ginger and smoked paprika, keep the spices mild and maybe add a touch more sweetness with a little maple syrup or roasted apple.

How long will leftovers last in the fridge and how should I reheat? Store in a covered container for 4 to 5 days. Reheat gently on the stove over medium low heat, stirring often and adding a splash of broth or coconut milk if needed. Avoid boiling if you used yogurt to prevent curdling.

Roasted Butternut Squash, Sweet Potato And Carrot Soup Recipe Substitutions and Variations

Butternut squash: swap with kabocha or sugar (pie) pumpkin. Kabocha is denser and sweeter, roast at the same temp but check 25–30 min earlier. If you use pumpkin, you might want a tsp maple syrup to boost sweetness.
Sweet potatoes: use Yukon Gold or russet potatoes plus 1 tbsp maple syrup or honey to mimic the sweet note, or just add an extra pound of carrots if you want it less starchy. Yukons give a creamier, milder soup.
Coconut milk: replace with 1 cup heavy cream for a richer, dairy version, or 1 cup cashew cream (soak cashews, blend with water) to stay dairy free. If you use plain yogurt, stir it in off heat so it wont break.
Ground cumin: swap with 1 tsp garam masala or 1 tsp curry powder for a different warm profile, add toward the end of simmering so the aromatics stay bright.

Pro Tips

– Let the veggies get properly dark at the edges, dont stop when theyre “just cooked.” Those brown bits are where the best flavor hides, so give them time and dont overcrowd the pan or theyll steam instead of roast.

– Really wake up the spices. Cook them in the oil for a little longer than you think, or quick-toast a spoon of cumin/coriander in a dry pan first, then add the garlic/ginger. It makes the soup taste way more complex instead of flat.

– Be careful when pureeing hot soup. Let it cool a few minutes, only fill the blender halfway and vent the lid with a towel so steam can escape, or use an immersion blender right in the pot. If you use yogurt, turn off the heat and stir it in slowly so it doesnt split.

– Finish and store smart: always add the lemon juice or vinegar at the end to brighten things up, then check salt. For texture, swirl in a little extra coconut milk or olive oil when serving and sprinkle toasted seeds or herbs. Leftovers freeze great in single serve portions, and when reheating add a splash of broth to loosen it up.

Roasted Butternut Squash, Sweet Potato And Carrot Soup Recipe

Recipe by Dan Coroni

0.0 from 0 votes

I turned three vegetables into a velvety, thick, smooth and savory Sweet Butternut Squash Soup that stays gluten free and low sodium, with a small pantry trick tucked in to deepen the flavor.

Servings

servings

Calories

345

kcal

Equipment: 1. Large rimmed baking sheet (for roasting; line with parchment)
2. Parchment paper
3. Large mixing bowl to toss the veggies
4. Good sharp chef’s knife
5. Cutting board
6. Vegetable peeler
7. Measuring spoons and cups
8. Large heavy pot or Dutch oven
9. Wooden spoon or heatproof spatula
10. Immersion blender or countertop blender (vent the lid when pureeing)

Ingredients

2 to 3 lb butternut squash, peeled, seeded and cut into 1 inch cubes
1 lb sweet potatoes (about 2 medium), peeled and cut into 1 inch cubes
1 lb carrots (about 4 to 5 medium), peeled and roughly chopped
1 large yellow onion, roughly chopped
3 tbsp olive oil, divided
4 cloves garlic, minced
1 tbsp fresh ginger, grated (optional but adds nice warmth)
4 cups low sodium vegetable broth
1 cup full fat coconut milk (or plain yogurt if you prefer)
1 tsp ground cumin
1/2 tsp ground coriander
1/4 tsp ground cinnamon
1/2 tsp smoked paprika
1/2 tsp freshly ground black pepper
1/2 tsp kosher salt, or to taste
1 tbsp lemon juice or apple cider vinegar, for brightness
1 tbsp fresh thyme leaves or a few sage leaves, chopped for garnish (optional)

Directions

Preheat oven to 425 F and line a large baking sheet with parchment. Toss the butternut squash, sweet potatoes, carrots and the chopped onion with 2 tablespoons of the olive oil, 1/2 teaspoon kosher salt, 1/2 teaspoon black pepper and the smoked paprika. Spread everything in a single layer so they roast not steam.
Roast for 30 to 40 minutes, turning once halfway through, until vegetables are deeply golden and fork tender. Dont overcrowd the pan, if you need two sheets roasted in batches is fine.
While the veg roast, heat the remaining 1 tablespoon olive oil in a large heavy pot over medium heat. Add the minced garlic and grated ginger and cook for about 30 to 60 seconds until fragrant, careful not to burn.
Stir in the ground cumin, ground coriander and cinnamon and cook another 30 seconds to wake up the spices.
Add the roasted vegetables to the pot and pour in the 4 cups low sodium vegetable broth. Use a wooden spoon to scrape any browned bits from the pan, bring to a low simmer and let it simmer 8 to 10 minutes so the flavors blend.
Turn off the heat and puree the soup until velvety smooth. Use an immersion blender right in the pot for the easiest go, or carefully puree in batches in a blender, venting the lid so steam can escape.
Return the soup to low heat, stir in the 1 cup full fat coconut milk (or plain yogurt if you prefer). Warm gently, do not boil if you used yogurt or it may separate. Check texture and add a bit more broth if you want it thinner.
Brighten the soup with 1 tablespoon lemon juice or apple cider vinegar, taste and adjust seasoning with more kosher salt or pepper if needed.
Serve hot garnished with fresh thyme leaves or chopped sage, a drizzle of coconut milk or olive oil and an extra crack of black pepper. Leftovers keep well in the fridge for 3 to 4 days and freeze great for soups on busy nights.

Notes

Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.