This butternut squash soup is so smooth and decadent it’s hard to believe that it’s vegan and extremely good for you.
Last week I gave you a teaser on instagram and showed you how to peel, cut and roast a butternut squash in a two minute video blog. You're totally set to whip up this soup in your own kitchen in less than an hour.
Combining abundant fall flavors with the healing properties of yellow curry power makes this Butternut Squash & Carrot Curry Soup the perfect afternoon meal to boost your immune system and detox your digestion. It's basically just plants and healing spices with a dash of heart-healthy olive oil, so eat up!
Mild yellow curry powder is usually some kind of blend of turmeric, coriander, ginger, cumin, cinnamon, black pepper, mustard, cardamom and other ingredients, all of which have medicinal and healing properties. All brands are different so try a few to find one that you love, just be sure that the only ingredients in your curry powder are spices, no fillers, preservatives or sugar - ever.
Curry powder is usually very potent so a little goes a long way. I use this one and love it if you need a place to start. That’s not an affiliate link, I just really love it.
Most yellow curry already contains ginger but I always add a little more for extra flavor, nutrition and heat since it compliments the other ingredients so well. You’ll notice this soup really develops a kick the longer it sits.
Most of the time I like to keep this soup to just veggies and since the Vitamix makes it so creamy there’s no need to add any coconut milk. However, if you want to make it even more decadent and bump up the heartiness, add a small can (4-5 ounces) of organic full-fat coconut milk. It will still be vegan but extra creamy.
This recipe looks long but it's actually quite easy so don't be intimidated. I just gave you a lot of detail and two variations for blending.
- 1 medium to large butternut squash, peeled & cut into 1 inch cubes (about 4 cups)
- 1 pound carrots, cleaned and chopped into 1 inch pieces (about 7 or 8 large carrots)
- 1 apple, peeled, cored and cut into 1 inch pieces (I used a gala apple)
- ½ yellow onion, peeled & cut in half, root end attached
- 3 garlic cloves in their skins
- 2 tablespoons extra virgin olive oil
- 3 teaspoons fine sea salt, divided
- ¼ teaspoon freshly ground black pepper
- 1 quart (4 cups) veggie broth or organic chicken broth
- ¾ teaspoon mild yellow curry powder
- ½ teaspoon ground ginger
- 1 tablespoon raw honey
- purified water
- raw pumpkin seeds (aka pepitas) for garnish
- Preheat the oven to 400°F.
- Prepare the butternut squash by peeling it with a veggie peeler, cutting it in half lengthwise and scooping out the seeds. Then chop it into 2-inch cubes. (See my 1 minute video tutorial here - it's easy).
- Drizzle the butternut squash, carrot, apple, onion and garlic with about two tablespoons of extra virgin olive oil, one teaspoon of sea salt and ½ teaspoon black pepper. Arrange on two baking sheets and roast for about 25-30 minutes, until soft and slightly golden.
- Flip with a spatula about 15 minutes in to ensure even cooking. Leaving the garlic in its skin will prevent it from burning, remember to remove the skin after roasting before pureeing the soup.
- Leaving the root end of the onion intact will also help it roast evenly, and remove the root end before pureeing.
- Carefully place the roasted squash, carrots, apple, onion and peeled garlic in the blender with the broth, curry powder, ginger, honey, and 2 teaspoons of sea salt. Keep about two cups of purified water on hand to thin out in the blender as needed. I end up using about 1.5 cups. Secure the blender lid and place a folded kitchen towel over the lid for safety and hold the blender very tight to the base. A Vitamix can handle hot liquid and larger quantities, if you’re not using a Vitamix see below. Start on low, turn the Vitamix on and slowly increase the speed to high. Add water if needed. Blend until smooth and creamy, about 90 seconds. Return to the soup pot and cover to keep warm for serving.
Note: Always be very careful when blending hot liquids; hot liquids expand when blending and can escape from the blender. Read all of the instructions below before continuing. See notes below.
If using a Vitamix or high-speed blender, carefully place the roasted squash, carrots, apple, onion and peeled garlic in the blender with the broth, curry powder, ginger, honey and 2 teaspoons sea salt. Keep about two cups of purified water on hand to thin out in the blender as needed. I end up using about 1.5 cups. Secure the blender lid and place a folded kitchen towel over the lid for safety and hold the blender very tight to the base. A Vitamix can handle hot liquid and larger quantities, if you’re not using a Vitamix see below. Start on low, turn the Vitamix on and slowly increase the speed to high. Add water if needed. Blend until smooth and creamy, about 90 seconds. Return to the soup pot and cover to keep warm for serving.
If you don’t have a Vitamix, after roasting the veggies put all ingredients in a large soup pot and simmer for about 20 minutes. Remove from heat and use a food mill, food processor or immersion blender to blend until smooth. Be very careful when blending hot liquids and work in batches. Never fill a blender or food processor more than ⅓ of the way full, and always cover the lid with a kitchen towel to protect your hands. Hold the blender tight to the base while blending. Blend until smooth and creamy. Return to the soup pot and cover to keep warm for serving.
I like to let the soup warm for at least an hour to let the flavors come together. Keep it covered so the liquid doesn’t evaporate. Store in an airtight glass container in the refrigerator up to 3 days, or in the freezer up to 4 months.
Keywords: butternut squash soup