Carrot and butternut squash soup recipe

(2596 ratings)

Our carrot and butternut squash soup has six core ingredients and only takes 40 minutes to make.

carrot and butternut squash soup
(Image credit: Future)
  • Vegan
  • Vegetarian
  • healthy
Preparation Time10 mins
Cooking Time30 mins
Total Time40 mins
Cost RangeCheap
Nutrition Per PortionRDA
Calories149 Kcal7%
Sugar14.5 g16%
Fat5.7 g8%
Saturated Fat2.1 g11%
Protein4.6 g9%
Carbohydrates21.6 g8%

This carrot and butternut squash soup serves six people and has 149 calories per portion. 

Homemade soups are a brilliant, hearty and affordable meal. We’ve topped it with creme fraiche and parsley but you can omit these if you don’t have them in the fridge. A drizzle of double cream at the end adds some richness but it will also increase the calorie count. For some crunch, try serving with toasted nuts or seeds. 


  • 2 onions chopped
  • 1tbsp sunflower oil
  • 1 butternut squash, peeled and diced
  • 4 carrots, peeled and sliced
  • 2 sprigs fresh thyme, leaves only
  • Salt and freshly crack black pepper
  • 1.5 litres hot vegetable stock
  • 6tbsp Crème fraiche, for serving
  • 1tbsp parsley, chopped for garnishing




  1. In a large pan, fry the onions in oil until translucent and soft. Add squash and carrots and stir, cooking for a further 5 minutes. Add thyme and season well with salt and freshly ground black pepper. Pour over stock and bring to boil. Allow to simmer gently for 30 minutes, or until vegetables are cooked through.
  2. Remove from heat and allow to cool slightly. Using a hand blender or a liquidiser, blend to a smooth soup. If too thick, add a little more stock until desired consistency is achieved.
  3. Divide soup into bowls and serve with a dollop of crème fraiche and parsley.

Watch how to make carrot and butternut squash soup

Top tip for making carrot and butternut squash soup

For a fiery kick, fry a diced chilli with the onions in step one or serve with some chilli flakes instead. always taste the fresh chilli before adding it all to the recipe so you can assess the heat. The smallest chillies are often the spiciest. 

We love our soup served with lightly toasted pine nuts, sprinkled on top. Just dry fry them in a pan for one-to-two minutes before serving. Continue reading for more tips and tricks. 

Do you leave skin on squash for soup?

If you are roasting squash before making it into a soup, you can leave the skin on. It will peel off easily once cooked and then it can be pureed with the warm stock. 

Is butternut squash soup healthy?

With its buttery, nutty taste, butternut squash combines well with the sweetness of the carrot to provide a good source of fibre, vitamin C, magnesium, potassium and Vitamin A.

This soup is low in calories and saturated fat and has three of your 5-a-day per portion. This makes it a great healthy choice for lunch or dinner. Even when enjoyed with a slice of bread to mop the soup up, it will easily be under 300 calories.

What is the best soup to eat when sick?

If you’re feeling under the weather, a homemade soup such as this carrot and butternut squash soup is an excellent choice. Not only will the warm soup help to soothe any sore throats, it’s also packed with nutrients and vitamins that will help get you back to feeling yourself.

It can be a good idea to make the soup in bulk batches and then freeze in portions so you always have some to hand, even when you don’t feel like cooking from scratch! 

For this recipe you’ll need a blender to achieve a smooth soup. Although a food processor is fine, we like to use a stick blender as it saves washing up! 

Ninja Foodi 2-in-1 Hand Blender & Hand Mixer - View at Amazon 

Ninja Foodi 2-in-1 Hand Blender & Hand Mixer - View at Amazon 

Two very useful kitchen devices in one! This hand blender has an attachment that makes blitzing soup in the saucepan a breeze but it can also be swapped to function as a mixer which is useful when making cakes or whisking egg whites for meringue. 

Learn how to cook butternut squash with our simple guide. If you’re looking for more soup inspo, our cream of tomato soup is very easy and this tomato soup takes under an hour to make.

Rosie Conroy
Food Writer

Rosie is an experienced food and drinks journalist who has spent over a decade writing about restaurants, cookery, and foodie products. Previously Content Editor at and Digital Food Editor on Woman&Home, Rosie is well used to covering everything from food news through to taste tests. Now, as well as heading up the team at SquareMeal - the UK's leading guide to restaurants and bars - she also runs a wedding floristry business in Scotland called Lavender and Rose.