Carrot and butternut squash soup recipe

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  • Vegan
  • Vegetarian
serves: 6
Skill: easy
Cost: cheap
Prep: 10 min
Cooking: 30 min

Nutrition per portion

Calories 184 kCal 9%
Fat 8.5g 12%
  -  Saturates 3.6g 18%
Carbohydrates 24.3g 9%
  -  of which Sugars 16.7g 19%
Protein 3.8g 8%
Salt 0.99g 17%
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  • This easy carrot and butternut squash soup is a great winter warmer.

    Carrot and butternut squash soup is sweet, velvety and packs a vitamin punch. 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. Native Americans used to consider butternut squash something of a super food and would bury their dead with it in order to sustain them on their journey to the after life.


    • 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
    • Parsley for garnishing
    • Crème fraiche for garnishing


    • 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.

    • 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.

    • Divide soup into bowls and serve with a dollop of crème fraiche and parsley.

    Top tip for making carrot and butternut squash soup

    For a fiery kick, add a diced chilli. Remember, the smaller the chilli, the hotter the taste. Fry with onions in step one.

    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.

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