Carrot Squash Soup Recipe

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Packed with protein, fiber, and vitamins A and C, Carrot Squash Soup Recipe is nourishing and utterly delicious with butternut squash, sweet potato, and carrots. This bright, healthy dish has all the warming notes of allspice and cayenne, aromatics such as thyme and ginger, and is velvety from the fresh coconut milk. It is a wonderful winter warmer and its silky texture makes it so filling on those cold days or nights!

I first had a version of this Carrot Squash Soup recipe when I visited the Caribbean, where it was made with pumpkin and yellow split peas. I tried several versions and what I present to you is the friends and family favorite using sweet potatoes, carrots, and butternut squash, garnished with a drizzle of coconut milk to balance the spiciness.

When we talk about pumpkin soup, two things usually pop into my mind. One is fall and how a hot steaming bowl of creamy pumpkin soup seems to capture fall’s essence. And the other, inexplicably, is Harry Potter. In the movie, they talk about pumpkin juice as opposed to soup. Maybe it’s because my kids used to love watching Harry Potter, especially around Halloween.

Either way, pumpkin season tends to taper off after Thanksgiving and Christmas. But the hankering for a creamy, orangey, flavorful soup does not waver. As we look past the cold and wet January and February on the way to the Superbowl, in my mind, marks the end of the holidays!

That’s where the recipe for this wonderful Caribbean Carrot Squash Soup comes in. No matter the hemisphere, when gray clouds block sunlight and temperatures fall, research shows that the cold reduces our body’s immune response, especially in the nose by as much as forty percent. This is why we are more susceptible to colds and flu in the winter. That’s why scientists recommend a wider variety of micronutrients including vitamins C, D, and B complex to shore up the body’s defenses in the winter months.

Enter this warm and heartwarming recipe of Carrot Squash Soup made with carrots, squash, allspice, cayenne, thyme, and ginger, glazed with a tropical, coconut milk. Let’s talk a little bit about the health benefits of some of the main ingredients.

Health benefits of Carrot Squash Soup:

Carrot: Half a cup of carrots provides your body with 73% of your daily vitamin A, 9% of daily vitamin K, 8% of daily potassium and fiber, 5% of daily vitamin C, and 2% of calcium and iron. In addition to possessing antioxidants, which fight off free radicals, carrots also boost your immunity, strengthen bones, and help maintain blood sugar levels.

Butternut squash: Similarly, a half cup of butternut squash, provides 59% of vitamin A and 17% of vitamin C. In addition, it is a great source of calcium, vitamin B6, folate, magnesium, fiber, riboflavin, phosphorus, and potassium. As vegetables go, the humble squash seems a real superstar.

Allspice: I haven’t talked much about allspice before, but believe me, it’s one of the healthiest spices ever. Unlike most spices that have their origins in Asia, allspice comes from Central America and the West Indies. The spice is the unripe, dried berries of the Pimenta diocia tree, which is commonly referred to as the allspice or Jamaica pepper tree, suggestive of its origins. Allspice has a sweet and spicy flavor, reminiscent of clove, nutmeg, and cinnamon.

As far as health benefits are concerned, allspice has been traditionally used to reduce inflammation, reduce nausea, and some studies have clinically demonstrated that it can prevent infection because of the presence of the compound eugenol, which possesses both antiseptic and antifungal properties. Eugenol is also used as a topical over-the-counter toothache remedy. Allspice also possesses a large number of aromatic compounds or phenols, such as quercetin, eugenol, and gallic acid which as being studied for their ability to slow cancer cell growth.

Coconut milk: While research into the benefits of coconut milk continues, several studies indicate that coconut milk is a source of healthy fats called medium-chain triglycerides (MCTs), which promote weight loss by decreasing appetite and increasing energy. Think about all those rich lunches, desserts, and snacks that we’ve all indulged in over the holidays, and this makes more sense. One cup of coconut milk also contains 12% of daily vitamin C requirement, 22 % of iron, and 4% of calcium needs. The culinary benefit is that it adds a warm tropical twist to an otherwise dreary winter’s day.

While I love slow-cooking this dish where it makes the kitchen both warm and tropically fragrant, you can use the Instant Pot, if you’re in a hurry. While the Carrot Squash Soup recipe uses butternut squash, you can use pretty much any type of squash that is seasonally available in your garden or stores. I love serving this soup, especially on cold gray days. The bright orange color, the thickness of the soup, the vibrant, tropical, and spicy flavors all make me more cheerful and think of glorious summer.

Frequently Asked Questions:

What are some variations of this soup?

This Carrot Squash Soup is a vegan recipe. However, please feel free to swap out the coconut milk for whole milk to balance the dish. Alternatively, add some raw rice, faro, or quinoa flour to thicken it while cooking the veggies. Yellow split peas add thickness and depth of flavor; you could substitute them with red lentils or a combination of both. Roasting the veggies prior to making the soup is another method of making this soup. Any sweet-fleshed orange squash or pumpkin works well for this versatile recipe.

How do I choose butternut squash?

One of the more common questions is how to pick out butternut squash.

Look for a more uniform and darker color indicating ripeness.
Look for a more matte (not glossy) finish.
When you tap it, it should sound hollower.
Should be heavy for its size.

How do you cut butternut squash?

The other question is how to prepare it for cooking.

Use a peeler. You may find that the skin is thick. But keep at it until you get past the layer with greenish streaks. Stop when you get to the bright orange flesh.
If the skin is too dense, try microwaving the squash for 2 minutes, at which point it should become soft enough to peel.
I prefer to cut the squash lengthwise and then cut each length in half. Please make sure to use a hard surface and some cloth underneath the squash to keep it from sliding.
The seeds are usually at the bottom half of the gourd. Scoop out the seeds with a spoon. You don’t have to throw them away. I roast them and use them as snacks.

If you’ve tried this recipe or have questions, I would love to hear from you. Please feel free to share (below) your thoughts, comments, or any questions that you might have. And if you like my recipes, you could subscribe to my mailing list for the latest recipes that will be delivered straight to your inbox. From my pen to your table, Bon Appetit!

Ingredients:

Fat: Olive oil – This is a purely vegan recipe, however, feel free to use butter for added richness.

Veggies: Butternut squash, white sweet potato, and carrots – other alternatives are to use pumpkin, any type of squash, or sweet potato.

Aromatics: Ginger, garlic, thyme, shallot – sage pairs well with butternut squash.

Spices: Allspice, cayenne, cumin

Lentil: Yellow split peas – red lentil is a good substitute.

Coconut milk: Fresh coconut milk or canned coconut milk.

How to make Carrot Squash Soup:

How to make the soup:

ingredients in bowls for the carrot squash soup recipe

Prepare the ingredients. Peel and chop the carrots, sweet potato and butternut squash. Soak the yellow split peas overnight and pressure cook the lentils and the veggies.

Heat a Dutch oven with olive oil and add the shallot and garlic. Sauté for a minute or until softened.

Add the cooked veggies, lentils and stock. Cook for 3-4 minutes.

spices and thyme added to the carrot squash soup recipe

Now, add the salt, spices, ginger and thyme and simmer for 3 minutes.

carrot squash soup pulsed with a hand blender

Turn off the heat and add the lime juice. Use a hand blender and pulse the soup while still warm.

carrot squash soup recipe in a bowl in a tray

Ladle the soup and garnish it with pumpkin seeds, oregano and some coconut milk on top. Serve hot with any crusty bread.

Tips:

If using a blender, please wait until the soup cools down and then pulse it.
Grind or blitz the soup smooth using the hand blender without leaving any chunks of lentils. If the lentils are not cooked through, the soup will be gritty when pulsed.
You can adjust the thickness of the Carrot Squash Soup by either simmering it for a few extra minutes to thicken it further or add some more stock to thin to your desired consistency.

Serving suggestion:

I like to serve the Carrot Squash Soup with any crusty bread. This is a versatile soup that can be used served for lunch as a soup and sandwich combo or have it as a soup and salad for a light dinner. This soup allows for a variety of garnishes such as croutons, chives or pepitas.

Storage:

This Carrot Squash Soup can be refrigerated for 2-3 days without adding fresh coconut milk. It can be frozen in an airtight box or serving size containers for 2-3 months. The day before serving, leave the soup container to thaw in the refrigerator and gently reheat it in a pot. Garnish with coconut milk and pumpkin seeds.