Roasted Butternut Squash Carrot Soup

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Cuddle under a warm blanket and enjoy a cozy bowl of roasted butternut squash carrot soup! The squash and carrots are roasted to develop a rich caramelized flavor. And cashew cream is added on top to lend a zesty flavor pairing with this nourishing and creamy soup.

I love to make cozy soups and chili during the beginning of the year. I've (un)officially dubbed January through March as honorary soup season. In winter here in the Northern Hemisphere, the weather is cold and the days are short. If you need me during these months, I'll be snuggled in a blanket, slurping up this delicious roasted butternut squash carrot soup.

This soup is simple and wholesome, while also being completely vegan and gluten free! I love adding red lentils because they break down as they cook into a thick, creamy source of plant-based protein. And the roasted vegetables develop such a rich, caramelized flavor.

And I love to dollop homemade cashew cream on top of my soup bowls, for extra protein and a tangy contrast to this sweet soup. Fresh thyme compliments everything with a light and floral aroma. Basically, I think you are going to love this soup.

It does take extra time to roast the butternut squash and carrots before adding them into the soup. But I promise, the added flavor is so worth it! And you can trust me on that, since I've been in my kitchen since January 2020, developing foolproof recipes for beginner home cooks. This is one you'll want to save and remake again and again. 🙂

Ingredients and Substitutions

Butternut Squash Soup

• Butternut squash - adds a sweet flavor and creamy texture; you can substitute other squash like acorn squash or pumpkin
• Carrots - adds an earthy, sweet flavor; I usually use baby carrots, but you can also use peeled large carrots
• Olive oil - coats the vegetables as they cook
• Fresh thyme leaves - adds a fresh, herb flavor that goes great with squash; you can also use dried thyme
• Salt and ground black pepper - seasons the soup and brings out the other flavors
• Yellow onion - adds a mildly sweet flavor; you can also use a white onion or red onion
• Garlic - freshly minced garlic adds the best flavor, but you could substitute garlic powder if you don't have fresh garlic
• Red lentils - adds plant based protein and makes this soup extra creamy; you could leave out the lentils if you don't want to include them
• Water - thins the soup a bit so it can boil
• Vegetable broth - thins the soup with more flavor than just water alone
• Turmeric powder - optional to add both health benefits and make the soup a brighter orange color.

Cashew Cream

• Raw cashews - creates a thick cream when soaked in boiling water and blended; roasted cashews won't create quite the same creamy texture
• Olive oil - adds to the smooth texture of the cream sauce
• Lemon juice - adds a bright, citrus flavor
• Salt - brings out the flavors of the other ingredients
• Nutritional yeast - totally optional to add a cheesy flavor to the cashew cream

How to Make Roasted Butternut Squash Carrot Soup Recipe

Make the Cashew Cream

1. Soak the cashews: Pour boiling water over the cashews in a bowl to completely cover them. Allow them to soak for 30 minutes to soften, then drain the water from the cashews.
2. Blend the cashew cream: Blend the drained cashews with the rest of the cashew cream ingredients in a blender or food processor.
   Add one tablespoon of water at a time and continue to blend until it is a thick, creamy mixture.

Roast the Squash and Carrots

1. Prep the oven: Preheat the oven to 425°F.
2. Prep the squash: Cut the squash in half lengthwise and scoop out the seeds with a spoon.
3. Season the squash and carrots: Place the squash cut-side-up on a baking sheet lined with parchment paper and spread out the baby carrots next to the squash.
   Drizzle the olive oil, thyme leaves, salt and ground black pepper on top.
   Rub the oil and seasonings into the vegetables. Then flip the squash over so it's cut-side-down.
4. Roasted the squash and carrots: Bake for about 40 minutes, until the squash is easily pierced with a fork.

Cook the Onions & Lentils

1. Cook the onion: Heat the olive oil in a large pot or Dutch oven on medium heat. Add the diced onion with the salt.
   Sauté for about 15 to 20 minutes, until the onions are soft and golden.
2. Add the garlic: Add the minced garlic and sauté for another 3 minutes, until the garlic is very fragrant.
3. Add the red lentils: Add the red lentils and water to the sautéed onions and bring to a boil on high heat. Reduce the heat to low and simmer until the lentils are al dente, about 20 minutes.

Blend the Soup & Serve

1. Add the roasted squash and carrots: Remove the pot from the heat. Scoop the roasted squash out of its flesh and into the pot. Add the roasted carrots, vegetable broth, and turmeric powder.
2. Blend the soup: Use an immersion blender to pulverize everything into a creamy soup. Or ladle the ingredients in batches into a blender. If using a blender, see the recipe tips below, since steam expands quickly and could cause hot soup to explode out of your blender.
3. Serve and enjoy: To serve, ladle the soup into bowls and top with additional fresh thyme leaves, a small squeeze of lemon juice, and the cashew cream.

Recipe Tips

• Use caution when blending hot soup. An immersion blender can splash up the hot soup. And steam expands quickly and could cause a mini explosion of soup from your blender.
• If you are using a blender to blend your soup, only fill the blender one third full, and open the vent at the top to allow steam to escape. Cover the vent with paper towels or a kitchen towel to catch any splatters. Continue working in batches to blend all the soup.
• If you have time, peel the butternut squash and cut it into cubes before roasting it. The increased surface area will allow more of the squash to become caramelized and develop a richer flavor.
• Separate the thyme leaves from the woody stems, which aren't fun to eat.
• If you plan to freeze your soup, portion it out into individual servings so you only need to thaw as much as you plan to eat.

Recipe Variations

• This soup also works well with other squash like acorn squash or pumpkin. Or replace it with sweet potatoes.
• You can leave out the lentils and add in another source of plant based protein like quinoa or brown rice.
• Add minced ginger into the soup for a bright flavor that goes great with butternut squash.
• Instead of cashew cream, you could drizzle homemade pesto on top of your soup.

Storing

• Fridge: Allow the soup to cool completely, then store it in an airtight container in the fridge for up to 5 days.
• Freezer: Allow the soup to cool completely, then store it in an airtight container or freezer safe bag in the freezer for up to 3 months. Thaw in the fridge overnight.
• Reheat: Place the soup in a microwave safe bowl and reheat it in the microwave on 30 second intervals, stirring in between.

Frequently Asked Questions

Toppings for Butternut Squash Soup

• Toasted pumpkin seeds
• Roasted cashews
• Green onions
• Pesto
• Fresh herbs
• Croutons
• Cashew cream
• Roasted pecans

More Healthy Soup Recipes

• Aubergine and Chickpea Curry
• Easy Vegan Chickpea Soup
• Vegetarian Chili with Beans