Healing Butternut Squash & Carrot Curry Soup

This 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.

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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.

Healing Butternut Squash & Carrot Curry Soup

Prep time: 20 minutes
Total time: about an hour

Suggested equipment: high-speed blender, like a Vitamix


  • 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)
  • 1/2 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
  • 1/4 teaspoon freshly ground black pepper
  • 1 quart (4 cups) veggie broth or organic chicken broth
  • 3/4 teaspoon mild yellow curry powder
  • 1/2 teaspoon ground ginger
  • 1 tablespoon raw honey
  • purified water
  • raw pumpkin seeds (aka pepitas) for garnish

Serving suggestion in photo above: add 1/3 cup cooked quinoa for extra protein, fiber, flavor and texture.

Butternut Squash & Carrot Curry SoupRecipe: Preheat the oven to 400°F. Prepare the butternut squash (see my 1 minute video tutorial here – it’s easy). Drizzle the butternut squash, carrot, apple, onion and garlic with about two tablespoons extra virgin olive oil, one teaspoon of sea salt and 1/2 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 in tact will also help it roast evenly, remove the root end before pureeing.

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.

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.

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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 1/3 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.

Heads up! If you’re interested in becoming a health coach, IIN’s last start class of the year closes October 20th.

CatalogIntegrative Nutrition’s Health Coach Training Program completely transformed my health, business and life.

Whether you just want to improve your own personal wellness, raise a healthy family, enhance a current practice, or make a full career change, IIN might be for you.

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Registration for the last Fall class closes October 20th, so if you think IIN is for you, then email us at info at elizabethrider.com and I will connect you with the Admissions team to answer your questions and get you into the next start class.

Bonus: Ask for my special savings offer when you enroll. Since I work closely with the school, when you mention that you’re part of my online community you’ll receive extra special savings on your enrollment costs. 

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  1. Kasia says:

    I’ve made this soup yesterday. It was delicious. Thank you for sharing the recipe 😊

  2. Sandi Swiss says:

    Just made this with tri-colored carrots, a whole onion, minus the apple and honey! Roasted the squash seeds and used them and some roasted carrot as garnish. This was so tasty! I will be making it again for sure.

  3. Bobby McGonagle says:

    hard to believe that it’s vegan and extremely good for you. – See more
    I understand that the veggie broth would keep it vegan but isn’t honey considered “off-limits” by most vegans?

  4. DawnMcF says:

    Is that hemp seed in the soup, along with the pumpkin seeds? If so, do you heat those up also, or just throw them in? Or is it quinoa?

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Instead of prescribing what I think you should do, I help you find what works for you.

A health expert, author, and creative entrepreneur

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