I can’t get over how this velvety, savory soup turns three simple vegetables into something so thick, smooth, and satisfying. It’s gluten free, low sodium, and the kind of bowl that makes healthy eating feel surprisingly rich.

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I’m obsessed with this roasted butternut squash soup because it eats like something way richer than it is. The texture is thick, velvety, and ridiculously smooth, with that deep roasted flavor I crave when I want real food, not a sad bowl of broth.

I love how the sweet potatoes bring body and a little natural sweetness without making the whole thing taste sugary. And the savory edge keeps me coming back for another spoonful.

Gluten free, low sodium, and still full-on satisfying. But honestly?

I’m here for the creamy, golden, spoon-coating situation. Simple stuff.

Big flavor. Nothing fussy.

Ever.

Ingredients

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Butternut squash makes it velvety, sweet, and honestly feels like fall in a bowl.
Sweet potatoes add creamy body and natural sweetness without making things taste like dessert.
Carrots bring brightness, color, and that gentle earthy sweetness we all secretly love.
Yellow onion gives the soup a savory base so it’s not just sweet vegetables.
Garlic adds that cozy, can’t-quite-place-it depth.
You’ll miss it if it’s gone.
Olive oil helps everything roast up rich, golden, and a little caramelized.
Vegetable broth keeps it light but still gives the whole pot real backbone.
Coconut milk makes it silky and creamy without feeling heavy or too fancy.
Cumin, coriander, cinnamon, and smoked paprika bring warmth, spice, and a tiny smoky kick.
Thyme adds an herby note that keeps the sweetness from taking over.
Lemon juice wakes everything up, because rich soups need a little zing.
Plus maple syrup or honey can round it out if your veggies aren’t super sweet.

Ingredient Quantities

1 medium butternut squash, about 2 to 3 pounds, peeled, seeded and cut into cubes

2 medium sweet potatoes, about 1 pound total, peeled and cubed

4 medium carrots, peeled and chopped

1 large yellow onion, chopped

3 cloves garlic, minced

3 tablespoons olive oil

4 cups low sodium vegetable broth

1/2 cup canned full fat coconut milk

1 teaspoon ground cumin

1/2 teaspoon ground coriander

1/4 teaspoon ground cinnamon

1/4 teaspoon smoked paprika

1/2 teaspoon kosher salt, or to taste

Freshly ground black pepper, to taste

1 tablespoon fresh thyme leaves, or 1 teaspoon dried thyme

2 teaspoons fresh lemon juice

1 to 2 tablespoons maple syrup or honey, optional for added sweetness

How to Make this

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1. Preheat oven to 400 F and line a baking sheet with parchment paper or lightly oil it.

2. Toss butternut squash, sweet potatoes and carrots with 2 tablespoons olive oil, 1/2 teaspoon kosher salt and freshly ground black pepper to taste; spread in a single layer on the baking sheet.

3. Roast vegetables until tender and lightly caramelized, about 30 to 40 minutes, turning once halfway through.

4. Meanwhile heat 1 tablespoon olive oil in a large pot over medium heat; add chopped onion and cook until translucent, about 6 to 8 minutes.

5. Add minced garlic, ground cumin, ground coriander, ground cinnamon and smoked paprika to the onion and cook, stirring, for 1 minute until fragrant.

6. Add the roasted vegetables to the pot along with 4 cups low sodium vegetable broth and thyme; bring to a simmer and cook 10 to 15 minutes to meld flavors.

7. Use an immersion blender to puree the soup until velvety and smooth, or carefully transfer in batches to a blender and puree, then return to the pot.

8. Stir in 1/2 cup canned full fat coconut milk, 2 teaspoons fresh lemon juice and 1 to 2 tablespoons maple syrup or honey if using; heat gently but do not boil.

9. Taste and adjust seasoning with additional kosher salt and freshly ground black pepper as needed, then serve hot.

Equipment Needed

1. Oven and baking sheet lined with parchment paper or lightly oiled
2. Vegetable peeler
3. Chef knife
4. Cutting board
5. Large mixing bowl for tossing vegetables
6. Large pot or Dutch oven
7. Silicone spatula or wooden spoon
8. Immersion blender or countertop blender (for pureeing in batches)
9. Measuring cups and measuring spoons

FAQ

Can I skip roasting and cook everything on the stovetop? Roasting deepens the flavors and adds caramelized notes, but you can sauté the onion and garlic, add cubed vegetables and broth, then simmer until tender and blend; the soup will be good but less caramelized.

How do I store and reheat leftovers? Cool completely, transfer to an airtight container and refrigerate up to 4 days or freeze up to 3 months; reheat gently on the stovetop over low heat, stirring and adding a splash of broth or water if too thick.

Can I make this dairy free and vegan? Yes. The recipe already uses coconut milk and vegetable broth so it is vegan as written. Use maple syrup instead of honey if you want extra sweetness.

What can I substitute for coconut milk? Use canned or full fat dairy cream for a richer, nonvegan option, or plain unsweetened oat milk plus a tablespoon of neutral oil for a lighter dairy free version; adjust amount to reach desired creaminess.

How do I adjust the texture if the soup is too thin or too thick? For thinner soup add warm vegetable broth a little at a time. For thicker soup simmer uncovered to reduce, or blend in a small roasted potato or a spoonful of instant mashed potato to thicken without changing flavor too much.

Can I change the spice level or flavor profile? Yes. Increase cumin and smoked paprika for more warmth and smokiness, add a pinch of cayenne for heat, or stir in a little grated ginger for brightness; always adjust salt and lemon juice at the end to balance flavors.

Roasted Butternut Squash, Sweet Potato And Carrot Soup Recipe Substitutions and Variations

Butternut squash: kabocha squash, acorn squash, or pumpkin (use similar cube size and adjust roasting time if denser)
Sweet potatoes: Yukon gold potatoes or orange-fleshed winter squash like delicata (yukon will give a more savory texture)
Canned full fat coconut milk: canned evaporated milk, plain full fat yogurt, or unsweetened almond milk plus 1 tablespoon butter or coconut oil for richness
Maple syrup or honey (optional): brown sugar, agave nectar, or a pinch of molasses diluted with a little hot water

Pro Tips

– Roast the veggies until they have deep caramelized spots; that browning is where most of the flavor lives. If some pieces cook faster, remove them early so everything ends up tender but not mushy.

– When pureeing, leave a little texture if you like a rustic feel. Blend just until smooth enough, then pulse a few times by hand to keep small bits for mouthfeel. If using a blender, vent the lid a crack and cover with a kitchen towel to avoid hot splashes.

– Warm the coconut milk gently and stir it in off the heat. That preserves its creamy texture and prevents it from splitting. Finish with the lemon juice at the end to brighten the whole pot without making it taste sour.

– Make it a day ahead; the flavors mellow and marry overnight. Reheat gently and adjust salt and acid before serving, and add a splash of broth if it thickened too much in the fridge.

Roasted Butternut Squash, Sweet Potato And Carrot Soup Recipe

Recipe by Nikoli Athen

0.0 from 0 votes

Servings

servings

Calories

288

kcal

Equipment: 1. Oven and baking sheet lined with parchment paper or lightly oiled
2. Vegetable peeler
3. Chef knife
4. Cutting board
5. Large mixing bowl for tossing vegetables
6. Large pot or Dutch oven
7. Silicone spatula or wooden spoon
8. Immersion blender or countertop blender (for pureeing in batches)
9. Measuring cups and measuring spoons

Ingredients

1 medium butternut squash, about 2 to 3 pounds, peeled, seeded and cut into cubes
2 medium sweet potatoes, about 1 pound total, peeled and cubed
4 medium carrots, peeled and chopped
1 large yellow onion, chopped
3 cloves garlic, minced
3 tablespoons olive oil
4 cups low sodium vegetable broth
1/2 cup canned full fat coconut milk
1 teaspoon ground cumin
1/2 teaspoon ground coriander
1/4 teaspoon ground cinnamon
1/4 teaspoon smoked paprika
1/2 teaspoon kosher salt, or to taste
Freshly ground black pepper, to taste
1 tablespoon fresh thyme leaves, or 1 teaspoon dried thyme
2 teaspoons fresh lemon juice
1 to 2 tablespoons maple syrup or honey, optional for added sweetness

Directions

Preheat oven to 400 F and line a baking sheet with parchment paper or lightly oil it.
Toss butternut squash, sweet potatoes and carrots with 2 tablespoons olive oil, 1/2 teaspoon kosher salt and freshly ground black pepper to taste; spread in a single layer on the baking sheet.
Roast vegetables until tender and lightly caramelized, about 30 to 40 minutes, turning once halfway through.
Meanwhile heat 1 tablespoon olive oil in a large pot over medium heat; add chopped onion and cook until translucent, about 6 to 8 minutes.
Add minced garlic, ground cumin, ground coriander, ground cinnamon and smoked paprika to the onion and cook, stirring, for 1 minute until fragrant.
Add the roasted vegetables to the pot along with 4 cups low sodium vegetable broth and thyme; bring to a simmer and cook 10 to 15 minutes to meld flavors.
Use an immersion blender to puree the soup until velvety and smooth, or carefully transfer in batches to a blender and puree, then return to the pot.
Stir in 1/2 cup canned full fat coconut milk, 2 teaspoons fresh lemon juice and 1 to 2 tablespoons maple syrup or honey if using; heat gently but do not boil.
Taste and adjust seasoning with additional kosher salt and freshly ground black pepper as needed, then serve hot.

Notes

Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.