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5 from 11 votes

Butternut Squash Soup with Carrots and Ginger

This butternut squash soup is the perfect backup recipe. Flavorful and refreshing, it has delicate flavors of carrot and the crispness of fresh ginger. If possible, prepare this velvety soup a day or two in advance; its flavors melt and deepen after about a day of standing in the refrigerator.
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Prep Time15 minutes
Cook Time30 minutes
Total Time45 minutes
Course: Soup
Cuisine: American, Canadian
Diet: Vegan
Keyword: tamari
Servings: 8
Calories: 167kcal
Author: Naïby


  • Knife
  • Vegetable peeler
  • Blender


  • Olive oil or coconut oil
  • 1 sweet onion chopped
  • 4 garlic cloves minced or crushed (about 2 teaspoons)
  • 3 tablespoons fresh ginger grated
  • 4 cups butternut squash peeled, seeded, cut into large pieces
  • 2 cups carrots peeled and sliced
  • 4 cups vegetable stock (or 1 tablespoon powder in 1 cup water)
  • 1 tablespoon tamari
  • ¼ teaspoon salt
  • ¼ teaspoon black pepper
  • 1 can coconut milk plus ¼ cup for garnish, divided

Optional toppings:

  • Vegan yogurt or vegan sour cream
  • Roasted butternut squash seeds
  • Toasted coconut
  • Fresh herbs
  • Lemon zest


  • Cover the bottom of a large pot with oil and add the diced onion and a little salt over low heat. Cook, 5 to 10 minutes, until the onion becomes translucent.
  • Add the garlic and ginger with salt and pepper to taste and cook another 5 min to allow the flavors to blend.
  • Add the broth and tamari to the pot, then the carrots and squash. Bring to a boil then simmer until carrots are tender, about 20-30 minutes.
  • In a stand blender or using a hand blender, blend the ingredients to the desired texture. It is possible to mix half, leaving some mashed carrots and squash for a little texture.
  • At this point, add the coconut milk, keeping ¼ cup for the garnish, and blend. Divide the soup between soup bowls and top with the remaining coconut milk and other favorite toppings.
  • Placed in an airtight container, this butternut squash soup with carrots and ginger will keep for up to 7 days.


The cooking time of vegetables depends on the size of the pieces. In other words, the bigger the pieces, the longer the soup will cook.
If possible, prepare this soup a day or two in advance; its flavors will melt and deepen after about a day of standing in the refrigerator.


  • Butternut Squash and Coconut Soup: Replace carrots with 2 cups of butternut squash.
  • Carrot and Coconut Soup: Replace the butternut squash with 4 cups of carrots.
  • Spicy Butternut Squash Soup with Carrots and Ginger: Add spices like cinnamon and/or nutmeg, paprika, or more spice with cayenne pepper or sriracha, or Thai chili paste.


Calories: 167kcal | Carbohydrates: 19g | Protein: 2g | Fat: 10g | Saturated Fat: 9g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 578mg | Potassium: 532mg | Fiber: 3g | Sugar: 7g | Vitamin A: 13039IU | Vitamin C: 20mg | Calcium: 66mg | Iron: 2mg
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