Easy & Healthy Butternut Squash Carrot Soup: Your Cozy Winter Comfort
Indulge in the warmth and wholesome goodness of this simple and healthy butternut squash carrot soup, a delightful meal that can be prepared in just over an hour. Perfect for a cozy night in or a nourishing weeknight dinner, this vibrant soup is packed with flavor and essential nutrients.
Life has a way of throwing exciting, and sometimes overwhelming, changes our way. Before we dive into the delicious details of this incredible soup, I first want to extend my heartfelt gratitude for all your wonderful well wishes following my big culinary school announcement! Keeping that news under wraps for nearly two months, from my initial application to official acceptance a month ago, was quite the challenge. It feels absolutely fantastic to finally share it with you all, and your excitement has only amplified mine.
But wait, there’s more! Before I fully embrace the world of chef’s whites and sturdy clog shoes, I have another significant development to share. I’m moving! And yes, it’s happening right over Christmas, by choice. While the timing is certainly unconventional, I’m incredibly excited about our new place. It comes with a host of perks I’m eagerly anticipating, including a convenient on-site gym, a much larger kitchen perfect for practicing all the new skills I’ll be learning, and a truly breathtaking view. It’s a fresh start, both personally and culinarily!
With the next ten days promising to be a whirlwind of packing, cleaning, and more moving (a phrase I’m growing to dread!), my inclination towards easy, fuss-free dinners has only grown stronger. Honestly, I think I’m always drawn to those types of meals, but having such limited time truly makes them all the more appealing. This desire for simplicity led me back to a comforting classic: soup.
The Magic of Simple Soups: Butternut Squash & Carrot Edition
While some soups can indeed be time-consuming endeavors, they certainly don’t always have to be. The secret lies in selecting recipes that feature a few, yet incredibly flavor-packed, ingredients and boast short preparation and cooking times. This latest culinary creation, a delightful Butternut Squash Carrot Soup, was lovingly adapted from a recent favorite addition to my cookbook collection: The Whole Foods Market Cookbook. This particular book is a treasure trove, brimming with fresh, healthy recipes that are perfectly suited for any night of the week, proving that wholesome eating doesn’t require hours in the kitchen.
When adapting the original recipe, I chose to omit a couple of ingredients—specifically parsley and orange peel—and instead incorporated a few personal touches that truly elevate this soup to the next level. A small addition of heavy cream provides a subtle hint of richness, making the soup more filling and hearty without becoming overly decadent or heavy. But the real game-changer? The fried sage leaves. Their crispy texture and aromatic flavor are absolutely fantastic, adding a gourmet touch that’s surprisingly easy to achieve.
Why You’ll Love This Butternut Squash Carrot Soup
This soup isn’t just delicious; it’s a nutritional powerhouse. Butternut squash is an excellent source of vitamins A and C, fiber, and potassium, contributing to healthy skin, vision, and digestion. Carrots are equally impressive, loaded with beta-carotene, which the body converts to vitamin A, supporting immune function and eye health. Together, these two vegetables create a naturally sweet and earthy base that’s both satisfying and incredibly good for you.
Beyond its health benefits, this soup offers immense versatility. Its beautiful golden hue and creamy texture make it an inviting dish for any occasion. Whether you’re looking for a comforting meal on a chilly evening, a light lunch, or an elegant first course, this butternut squash carrot soup fits the bill perfectly. It’s also an ideal recipe for meal prepping, as it reheats wonderfully and often tastes even better the next day, allowing the flavors to meld beautifully.
Customizing Your Butternut Squash Carrot Soup
The beauty of this soup lies in its incredible adaptability, making it easy to tailor to your pantry or personal taste preferences. Don’t have butternut squash? No problem! Other winter squashes like acorn squash, delicata squash, or even sweet potatoes can be substituted for similar delicious results. Each will impart its unique sweetness and texture.
Feeling a bit adventurous? Introduce some warmth and spice by adding a pinch of curry powder, cumin, or even a touch of fresh ginger during the sautéing stage. For those who enjoy a subtle kick, a tiny dash of cayenne pepper can awaken the flavors without overpowering them. You can also experiment with different herbs; rosemary or thyme would complement the squash beautifully.
To boost the vegetable content further, consider adding additional vegetables like celery or parsnips alongside the carrots and onions. For a heartier meal, stir in some cooked lentils, chickpeas, or even shredded chicken (if you’re not keeping it vegetarian) at the end. A swirl of coconut milk instead of heavy cream can lend a delightful tropical note and make the soup dairy-free, while a squeeze of fresh lime juice can brighten the entire dish.
While I served this soup piping hot for dinner, it’s equally delicious served chilled as an elegant first course, especially on warmer days when you crave something refreshing yet nourishing. Garnish with a swirl of pesto, a sprinkle of toasted pumpkin seeds, or a dollop of Greek yogurt for an extra layer of flavor and texture.
Tips for the Perfect Soup Every Time
- Sautéing is Key: Don’t rush the initial sautéing of the onion and carrots. This step builds the foundational flavor of your soup, allowing the vegetables to sweeten and soften properly.
- Perfect Puree: For the silkiest texture, a high-powered blender like a Vitamix is ideal. If using an immersion blender, blend directly in the pot, moving it around to ensure all chunks are smooth. Be careful not to overfill your blender when pureeing hot liquids; work in batches if necessary.
- Taste and Adjust: Always taste your soup before serving and adjust seasonings (salt, pepper, nutmeg) as needed. A little extra salt can make all the difference in bringing out the natural sweetness of the squash and carrots.
- Don’t Skimp on Toppings: While optional, the fried sage leaves add an incredible depth of flavor and a delightful crunch. Don’t skip them if you want that elevated finish!
This butternut squash carrot soup is more than just a recipe; it’s an invitation to savor simple, wholesome flavors, even amidst life’s busiest moments. Enjoy the process, and most importantly, enjoy every spoonful!
Butternut Squash Carrot Soup
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Equipment
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Vitamix 5200 Blender (or any high-powered blender / immersion blender)
Ingredients
- 1 tablespoon (15 mL) extra virgin olive oil
- 1 tablespoon (15 g) unsalted butter
- 2-3 lb whole butternut squash peeled, seeds discarded, and cut into 1-inch cubes
- 3 large carrots peeled and chopped
- 1 large onion chopped
- 1½ quarts (6 cups) low-sodium chicken broth (or vegetable broth for a vegetarian option)
- ½ teaspoon ground nutmeg
- 2-3 tablespoons (30 – 45 mL) heavy cream (or coconut milk for dairy-free)
- Salt and freshly ground black pepper to taste
Fried Sage Topping (Optional):
- extra virgin olive oil for frying (approx. ¼ cup / 60 mL)
- fresh sage leaves (a handful)
Instructions
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Heat the olive oil and butter in a large soup pot or Dutch oven over medium heat. Add the chopped onion and sauté for 3 to 5 minutes, stirring occasionally, until the onion becomes slightly translucent and fragrant. Add the cubed butternut squash and chopped carrots and continue to cook, stirring often, for another 4 to 5 minutes, allowing the vegetables to soften slightly and deepen in flavor.
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Pour in the low-sodium chicken broth (or vegetable broth). Bring the mixture to a boil, then reduce the heat to low, cover the pot, and let it simmer gently for 40 to 45 minutes, or until both the butternut squash and carrots are very tender and easily pierced with a fork.
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Carefully transfer the soup mixture to a high-powered blender, such as a Vitamix, or use an immersion blender directly in the pot. Puree the soup until it is completely smooth and creamy. Return the pureed soup to the pot if you used a regular blender. Season generously with ground nutmeg, salt, and freshly ground black pepper to taste. Just before serving, stir in the heavy whipping cream (or coconut milk) until well combined and heated through.
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Prepare Fried Sage Topping (Optional): In a small skillet, heat roughly ¼ cup (60 mL) of extra virgin olive oil over medium heat until it shimmers slightly. Carefully add the fresh sage leaves to the hot oil – they should sizzle immediately. Fry for about 30 seconds to 1 minute, or until crispy. Using a slotted spoon, transfer the fried sage leaves to a paper-lined plate to drain any excess oil. Sprinkle lightly with salt and serve immediately as a garnish for your soup.