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Spicy Butternut Squash And Carrot Soup

Spicy Butternut Squash And Carrot Soup! Roasted squash and carrots blend in a spicy, smoky broth. Blend until smooth and enjoy! Make it creamy with coconut cream and serve hot!

This vibrant and aromatic soup is a perfect blend of fall flavors, combining the natural sweetness of roasted butternut squash and carrots with a spicy kick from the cayenne pepper, all wrapped up in a comforting and creamy package.

Ready Time

1 hrs


6 servings


  • 1 large butternut squash (about 2-3 lbs)
  • 2 medium carrots, peeled and chopped
  • 2 medium onions, chopped
  • 3 cloves of garlic, minced
  • 1 teaspoon ground cumin
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon ground cayenne pepper
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons olive oil
  • 4 cups vegetable broth
  • 1 can (14.5 oz) diced tomatoes
  • 1/4 cup coconut cream (optional)
  • Fresh cilantro leaves, chopped (optional)


Preheat your oven to 400°F (200°C). Peel, de-seed, and chop the butternut squash into 1-inch cubes, then place them on a baking sheet lined with parchment paper.

Drizzle with 1 tablespoon of olive oil and sprinkle with salt and black pepper.

Roast in the oven for about 45 minutes, or until the squash is tender and caramelized. While the squash is roasting, heat the remaining 1 tablespoon of olive oil in a large pot over medium heat.

Add the chopped onions and sauté until they’re translucent, about 8-10 minutes.

Add the minced garlic and sauté for another minute, until fragrant. Then, add the chopped carrots, cumin, smoked paprika, cayenne pepper, and salt.

Cook for 5 minutes, stirring occasionally.

Once the squash is done, remove it from the oven and let it cool slightly. Scoop the roasted squash into the pot with the carrots and onions.

Pour in the vegetable broth and diced tomatoes.

Stir well, then bring the mixture to a boil. Reduce the heat to low, cover the pot, and simmer for 20-25 minutes, or until the carrots are tender.

Use an immersion blender to puree the soup until smooth.

Alternatively, you can transfer the soup to a blender and blend in batches, then return it to the pot. If desired, stir in the coconut cream for a creamy version of the soup.

Taste and adjust the seasoning as needed.

Ladle the soup into bowls and garnish with chopped fresh cilantro leaves, if desired. Serve hot and enjoy!


Roasting the butternut squash brings out its natural sweetness, so don’t skip this step. Make sure to peel and de-seed the squash carefully, as the skin can be tough.

If using coconut cream, add it just before serving, as it can curdle if heated too long.

Smoked paprika adds a nice smoky depth to the soup, but feel free to substitute with regular paprika if you don’t have it on hand. If you like a milder soup, reduce or omit the cayenne pepper.

You can also customize the soup with your favorite toppings, such as croutons, sour cream, or a sprinkle of red pepper flakes.

Nutrional Value

  • Calories: 220
  • Total Fat: 9g
  • Saturated Fat: 2.5g
  • Cholesterol: 0mg
  • Sodium: 350mg
  • Total Carbohydrates: 35g
  • Dietary Fiber: 6g
  • Sugars: 10g
  • Protein: 4g
  • Vitamin A: 200% of the Daily Value (DV)
  • Vitamin C: 40% of the DV
  • Calcium: 10% of the DV
  • Iron: 15% of the DV
  • Potassium: 20% of the DV
Spicy Butternut Squash And Carrot Soup
Spicy Butternut Squash And Carrot Soup

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