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Butternut Squash & Carrot Souper Soup

As soon as the temp drops below 55º, I crave comfort food. Soups, stews, sweet potatoes, anything I can soak up. My body wants warmth from the inside out and is instinctually drawn toward root veggies or dishes that remind me of my youth. Making them in big batches with clean, fresh ingredients brings me joy in knowing that I'm taking good care of myself by having healthy foods prepped and ready to eat. I found this turkey spinach meatball recipe that I could eat every day and this Thai Chicken makes my whole family happy. Then, I tagged a bunch of B+B recipes as comfort food, so you have lots of easily searchable blog post options. Also check out the soup section on our recipe page. This butternut squash soup is a new addition and has gotten rave reviews from friends who I have recently surprised with a mason jar full. I have this soup staple my fridge all fall long...



  • Butternut squash (1 1/2 to 2 pounds), cubed and roasted

  • 3 T extra virgin olive oil

  • 1 large yellow onion diced

  • 1 tsp sweet paprika

  • 2 tsp ground cumin

  • 2 tsp ground coriander

  • 2 tsp turmeric

  • 4 large carrots coarsely chopped, unpeeled

  • 4 cups veggies stock

  • 2 cups water

  • 1/2 tsp salt, more to taste

  • 1/4 tsp freshly ground pepper, more to taste

  • Nuts, seeds, chickpeas, herbs (optional)



  • Preheat an oven to 400° convection if possible.

  • Peel outside of squash. Cut the squash in half from top to bottom, remove and discard the seeds. Cut into 1" cubes. Toss with 1 T oil olive and roast for 15 minutes. 

  • Warm 2 T olive oil in a stock pot over medium heat. Add the onions and cook until soft, 7 minutes. Add the paprika, cumin, turmeric, and coriander and continue to cook, stirring for 2 minutes.

  • Add carrots, veggie broth, water, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Bring to a boil, reduce the heat to low, and simmer, uncovered.

  • Add squash when ready and simmer until the carrots are soft.

  • Let cool for 30 minutes. Purée the soup, in several batches, in a high speed blender until smooth, 2 minutes per batch. If the soup is too thick, add a little water or stock.

  • Season it with salt and pepper, and stir well.

  • Ladle the hot soup into soup bowls, garnish with seeds, nuts, chickpeas and herbs as you wish.


Makes: 8-10 cups

TIME: 60 mins cook time, 30 mins active




HEARTFUL RECIPE - One of our real food recipes that focuses on veggies, protein, healthy fats and/or healthy carbs and doesn't include gluten, dairy, soy, refined sugar, corn or peanuts. 


Write-up by Pam.

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