As the weather starts to cool, there’s nothing quite as satisfying as a bowl of homemade, hearty pumpkin soup. This one-pot Butternut Squash, Ginger, and Carrot Soup with warm spices and coconut milk is the perfect recipe to warm and nourish your body. It is vegan, gluten-free, easy to make, and budget-friendly, a bowl of everything warm, zingy, earthy, and creamy!
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Roasted Butternut Squash Ginger and Carrot Soup is the ultimate autumn soup, packed with nutrients and bursting with cozy flavors from fresh ginger, sweet carrots, and roasted butternut squash. Whether you’re vegan, paleo, or simply craving a hearty, healthy meal, this soup delivers with a perfect balance of sweetness, warmth, and spice.
The combination of roasted sweet vegetables, creamy coconut milk, and warming spices creates a soup that’s both comforting and nourishing. Whether you’re meal prepping for the week or hosting a cozy dinner party, this soup is sure to become a fall and winter favorite.
Without any dairy, the soup is naturally vegan, gluten-free, and ideal for anyone seeking both nourishment and cozy autumn flavor. Ready in under an hour, this soup is ideal for meal prep, family dinners, or cozy nights in.
If you want to make a simple vegan pumpkin soup, then you’ll definitely love this pan-roasted pumpkin soup.
Why You’ll Love This Vegan Soup
- Nutrient-Packed: Loaded with vitamins A and C from squash and carrots, and the anti-inflammatory benefits of ginger and turmeric.
- Comforting & Cozy: Warm, aromatic spices like turmeric, cinnamon, and nutmeg add depth and health benefits, giving an aromatic kick perfect for fall.
- Easy to Make: Simple ingredients, one pot, and minimal cleanup.
- Meal-Prep Friendly: Tastes even better the next day—great for lunches!
- Weeknight-friendly, freezer-friendly, veggie-forward, and budget-friendly recipe.
- A gluten-free, dairy-free, vegan soup recipe.
Ingredients for making Butternut Squash Carrot Ginger Soup
- Butternut Squash (Pumpkin): Use a medium butternut squash for its natural sweetness and creamy texture. You can also swap it with Sugar Pie Pumpkin or Red Kuri. Read more about the best choice of pumpkin for making soup here.
- Carrots: A few fresh orange carrots, washed and chopped, add extra sweetness and depth.
- Ginger: Choose fresh, juicy ginger that isn’t too fibrous for the best flavor and smoothness.
- Onion: White onions work best, but red onions or even leeks make great substitutes.
- Garlic: A few cloves add warmth and a savory kick.
- Spices: A cozy mix of cinnamon, nutmeg, turmeric, salt, and black pepper. For a little heat, sprinkle in paprika or chili powder.
- Vegetable Broth: The base of the soup—use vegetable broth, chicken broth, or even water in a pinch.
- Coconut Milk: Full-fat coconut milk (fresh or canned) gives the soup a rich, velvety finish.
- Oil: Coconut oil or olive oil keeps it plant-based, but butter also works if you’re not making it vegan.
- Lemon Juice: A splash of lemon juice balances the natural sweetness from the squash, carrots, and coconut milk.
- Garnishes (Optional): Finish with a drizzle of coconut cream (or sour cream if not vegan), toasted pumpkin seeds, fried onions, red chili flakes, and fresh cilantro.
A full list of ingredients with exact amounts can be found on the Recipe Card below.
How to make Carrot, Ginger & Butternut Squash Soup
Step-By-Step Instructions
Step 1: Prep the Veggies
- Peel and halve the butternut squash (or pumpkin), scoop out the seeds, and cut into large chunks.
- Slice the carrots and onions.
- Finely chop the ginger and garlic.
Step 2: Roast the Vegetables
Option 1: Stovetop Roast
- Heat a heavy-bottomed pot or Dutch oven over medium heat and add coconut oil or olive oil.
- Sauté the chopped ginger, garlic, and onions for about a minute until fragrant.
- Add the squash and carrots, then season with salt, cinnamon, nutmeg, black pepper, and turmeric.
- Cook on medium-low, stirring occasionally, until the veggies are roasted and golden brown. Remove from heat.
Option 2: Oven Roast
- Preheat the oven to 200°C (400°F).
- Place the squash, carrots, ginger, garlic, and onions in a large roasting pan. Drizzle with oil, sprinkle with the spices, and toss well.
- Spread into an even layer (use two pans if needed for larger batches).
- Roast for 45–50 minutes, stirring halfway through, until the vegetables are golden and tender.
- Transfer the roasted vegetables to a Dutch oven or large pot.
Step 3: Blend
Add 2 cups of vegetable broth to the pot. Use an immersion blender to puree until smooth, or transfer to a blender and blend in batches.
Step 4: Simmer
Pour in the remaining vegetable broth and bring to a gentle boil. Add more stock if you prefer a thinner consistency.
Step 5: Add Creaminess
Lower the heat and stir in the coconut milk. Season with more salt if needed. Do not boil after adding the coconut milk—just warm through.
Finish with Freshness
Stir in the juice of half a lime or lemon. Sprinkle in fresh herbs like cilantro or parsley for a bright touch.
Garnish & Serve
Ladle into bowls and top with:
- A swirl of coconut cream
- Toasted pumpkin seeds
- Chili flakes
- A crack of fresh black pepper
Serve hot and enjoy!
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Tips
- Feel free to adjust the spices. If you love a strong ginger kick, add a little extra. For more warmth, add another pinch of cinnamon.
- Add ¼ teaspoon of cayenne pepper or red pepper flakes along with the other spices for a little heat.
- This soup is fantastic for meal prep! It will keep in an airtight container in the refrigerator for up to 4 days. The flavors get even better the next day!
- This soup freezes beautifully. Let it cool completely, then store it in freezer-safe containers for up to 3 months. Thaw overnight in the fridge and reheat gently on the stovetop.
Other Soup Recipes You May Like
Creamy Butternut Squash Ginger and Carrot Soup with Warm Spices
Equipments
- 1 Hand Blender
Ingredients
- 1 medium butternut squash about 4 cups, cubed
- 3 large carrots chopped
- 1 tablespoon fresh ginger minced
- 1 onion diced
- 3 cloves garlic minced
- 4 cups vegetable broth
- 250 ml full-fat coconut milk
- 2 tablespoons coconut oil or olive oil
- 1 tablespoon lemon juice
Spice Blend
- ½ teaspoon ground turmeric
- ½ teaspoon ground cinnamon
- ¼ teaspoon ground nutmeg
- ½ teaspoon black pepper enhances turmeric absorption
- Salt to taste
Optional Garnishes
- Toasted pumpkin seeds
- Drizzle of coconut cream
- Fresh cilantro or parsley
- Red pepper flakes
Instructions
Prep the Veggies
- Peel and cube the butternut squash. Chop carrots and onion. Mince garlic and ginger.
Roast the Vegetables
- Stovetop: Heat oil in a Dutch oven or large pot. Sauté onion, garlic, and ginger for 1 minute. Add squash, carrots, spices, and salt. Cook on medium-low until golden.
- Oven: Preheat oven to 200°C (400°F). Toss squash, carrots, onion, garlic, and ginger with oil and spices. Roast 45–50 minutes, stirring halfway, until tender and caramelized. Transfer to a pot.
Blend
- Add 2 cups vegetable broth and puree with an immersion blender (or in batches with a regular blender) until smooth.
- Stir in the remaining broth and bring to a gentle boil. Add more broth if you prefer a thinner soup.
- Reduce heat to low. Stir in coconut milk and season with extra salt if needed. Don’t let the soup boil after adding the coconut milk.
- Squeeze in lemon juice and stir through fresh herbs. Ladle into bowls and garnish with coconut cream, pumpkin seeds, chili flakes, or fresh cilantro.
Notes
- This soup keeps well in the fridge for up to 4 days and freezes beautifully for meal prep.
- Feel free to adjust the spices. If you love a strong ginger kick, add a little extra. For more warmth, add another pinch of cinnamon.
Nutrition (Estimates Only)
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This looks amazing! Great fall recipe, I look forward to trying it!
This sounds delicious!! Thanks for sharing
It’s hard to find a good dairy-free squash soup. This is perfection. Thanks for sharing!