![Three bowls of savory vegan butternut squash and carrot soup](https://www.thespruceeats.com/thmb/bxpm08ZWnrojPNvdrDQ5c6p4_9E=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/vegan-butternut-squash-and-carrot-soup-3377922-hero-01_edit-e09dfbf65f38453581f63a7c50077b1f.jpg)
The Spruce Eats / Julia Hartbeck
This silky-smooth butternut squash and carrot soup is vegetarian and vegan, making it a great recipe for families and friends with varied diets. Fresh butternut squash (you can use frozen, but it won't be quite the same) is combined with carrots, vegetable broth, garlic, celery, and fresh chopped sage, as well as a bit of soy milk to make it nice and creamy.
Use Caution When Blending Hot Ingredients
Steam expands quickly in a blender and can cause ingredients to splatter everywhere or cause burns. To prevent this, fill the blender only a third of the way up, vent the top, and cover it with a folded kitchen towel while blending. Repeat with the remaining soup.
If you need this soup to be gluten-free, use a homemade or gluten-free vegetable broth—all of the other ingredients are completely gluten-free.
This squash and carrot soup is ideal for a fall lunch or a light dinner. Serve topped with croutons or with warm multigrain bread, and a spinach salad or roasted Brussels sprouts to round out the meal.
Make Ahead
If you are apprehensive about peeling and cutting the butternut squash into cubes, you can roast it ahead of time. This will allow you to pull off the skin and easily cut up the squash. Roasting will also deepen its flavor, adding another layer to this soup. Just cut the butternut squash in half, scoop out the seeds using an ice cream scoop, and then roast in a 400 F oven until tender and starting to turn golden.
"This wonderfully smooth and flavorful soup is packed with veggies that are puréed together to make a light but satisfying meal. The best part is that the soup is both vegetarian and vegan! I served the soup topped with croutons and with a side salad." —Diana Andrews
![Savory vegan butternut squash and carrot soup garnished with croutons](https://www.thespruceeats.com/thmb/pBF4iaoXkbNrK9vO9tIDj-c7avs=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/vegan-butternut-squash-and-carrot-soup-3377922-diana-andrews-2022-2bd26d2238b94dffb72e0d134ef6930d.jpg)
Ingredients
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2 tablespoons olive oil
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1 medium onion, coarsely chopped
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4 cloves garlic, crushed
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4 medium carrots, cut into 1-inch pieces
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3 ribs celery, cut into 1-inch pieces
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2 small or 1 large butternut squash, peeled, seeded, and coarsely chopped
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5 cups vegetable broth
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2 tablespoons coarsely chopped fresh sage, more for garnish, optional
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1/2 cup soy milk, or oat milk
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Sea salt, or kosher salt, to taste
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Freshly ground black pepper, to taste
Steps to Make It
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Gather the ingredients.
The Spruce Eats / Julia Hartbeck
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In a large soup pot, heat 2 tablespoons olive oil over medium heat.
The Spruce Eats / Julia Hartbeck
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Sauté 1 medium onion (coarsely chopped) and 3 cloves garlic (crushed) in the olive oil until the onion turns soft, about 5 minutes.
The Spruce Eats / Julia Hartbeck
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Add 4 medium carrots (cut into 1-inch pieces) and 3 ribs celery (cut into 1-inch pieces) and cook for another 5 to 7 minutes.
The Spruce Eats / Julia Hartbeck
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Add 2 small or 1 large butternut squash (peeled, seeded, and coarsely chopped) and stir to coat the butternut squash with the oil. Add 5 cups vegetable broth and 2 tablespoons coarsely chopped fresh sage.
The Spruce Eats / Julia Hartbeck
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Cover and bring the soup to a boil. Reduce the heat to a slow simmer and allow the soup to cook for at least 35 minutes, or until the squash is soft.
The Spruce Eats / Julia Hartbeck
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Puree the soup in a food processor or blender, or use an immersion blender.
The Spruce Eats / Julia Hartbeck
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Stir in 1/2 cup soy or oat milk. Season with salt and pepper to taste. Serve.
The Spruce Eats / Julia Hartbeck
How to Store and Freeze Butternut Squash and Carrot Soup
This soup will keep for four to five days in the refrigerator. Reheat over medium-low heat in a saucepan, or in the microwave for a minute or so. Add water or stock if necessary to thin it out.
You can also freeze the soup in serving-size containers (so you defrost only what you need), defrost it in the fridge overnight, and then reheat it on the stovetop or microwave. Frozen, the soup will keep up to three months.
Feeling Adventurous? Try This:
This soup will also work with kabocha squash, sweet potatoes, and other sweet-fleshed orange squashes or root vegetables.
Nutrition Facts (per serving) | |
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161 | Calories |
11g | Fat |
12g | Carbs |
6g | Protein |
Nutrition Facts | |
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Servings: 4 to 6 | |
Amount per serving | |
Calories | 161 |
% Daily Value* | |
Total Fat 11g | 13% |
Saturated Fat 2g | 12% |
Cholesterol 18mg | 6% |
Sodium 708mg | 31% |
Total Carbohydrate 12g | 4% |
Dietary Fiber 3g | 10% |
Total Sugars 4g | |
Protein 6g | |
Vitamin C 9mg | 46% |
Calcium 71mg | 5% |
Iron 1mg | 5% |
Potassium 350mg | 7% |
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. |