Carrot and Butternut Squash Soup

A velvety carrot and butternut squash soup with a kick. Packed with immune-boosting ingredients like garlic, turmeric, and fresh lemon juice, this vibrant, plant-based bowl gets an irresistible upgrade with a fiery kick of red chilies and a protein-packed crunch of roasted chickpeas. It is the perfect balance of sweet, savoruy, and spicy to keep you nourished and cozy all season long!

When the colder months roll around, there is nothing quite as comforting as wrapping your hands around a steaming, vibrant bowl of soup. Our bodies naturally crave warmth, nourishment, and grounding foods. Enter the undisputed king of winter comfort: this carrot and butternut squash soup.

But this isn’t your standard, run-of-the-mill squash soup. By combining the natural sweetness of winter veggies with warming spices, fiery chilies, and a crunchy chickpea topping, this bowl of liquid gold is designed to keep you cozy and healthy all season long.

Why I love making this carrot and butternut squash soup:

Up until recently I’ve never been a huge soup fan. I just didn’t grow up eating much soup, apart from lentil soup (my fave), so it never appealed much to me. However over the past few weeks I found myself actually craving soups and wanting to pick up a tub of ready made soup from the supermarket. Then thought, hang on, why not make some at home? It’s literally one of the easiest meals to make. 

The Sweet Base: Butternut squash and carrots act as the foundation. Roasting or simmering these brings out their natural, caramelised sugars, giving the soup a beautifully rich and sweet undertone.

The Savoury Depth: Every great soup needs aromatics. Sautéed onion and fresh garlic provide the essential savory backbone that balances the sweetness of the root vegetables. Using a quality vegetable stock keeps the dish completely plant-based while adding a robust, salty depth.

The Kick: Fresh red chilies cut through the richness. You can scale the heat up or down, but that subtle background burn is what makes this soup so addictive.

The Earthy & Bright Finish: Turmeric powder not only gives the soup an eye-popping, vibrant yellow-orange hue but also adds a mild, peppery earthiness. Finally, right before serving, a generous squeeze of fresh lemon juice is the ultimate chef’s secret. The acid brightens the entire pot, waking up the heavier flavours and making every spoonful taste fresh.

Why you need to try this carrot and butternut squash soup:

This butternut squash soup recipe is fairly easy to make and costs a lot less than shop bought soups. You can easily make a big batch and enjoy it for lunch over the course of the week with a slice of bread and some steamed vegetables on the side. 

Deep Comfort: The velvety, thick texture of pureed butternut squash provides a heavy, satisfying mouthfeel that mimics rich cream-based soups, but without the dairy. It feels indulgent, yet it’s incredibly light.

Warming Spices: The secret to truly beating the winter chill lies in thermogenic ingredients. The addition of red chilies and turmeric powder naturally increases your body’s circulation, providing a gentle, lingering heat that settles in your chest and stomach long after you finish eating.

Earthy Autumnal Flavours: Dried sage brings a woodsy, aromatic depth that instantly reminds you of cozy holidays, crackling fires, and thick wool blankets.

The Ultimate Topping: Roasted Chickpeas

I’ll be honest, a bowl of smooth, pureed soup that lacks of texture just doesn’t do it for me. If you eat a whole bowl of something smooth, your palate gets bored. That is where the roasted chickpeas come in to save the day.

Instead of traditional croutons that get soggy within minutes, topping your soup with heavily seasoned, crispy roasted chickpeas is a game-changer. Baked until golden and crispy, they provide a highly satisfying textural contrast to the silky smooth soup.

Winter soups can sometimes lack staying power if they are purely vegetable-based. Chickpeas are a fantastic source of plant-based protein and complex carbohydrates, transforming this from a light appetiser into a fully balanced, satiating main course.

Whether you are looking to fight off a winter sniffle, warm up after a snowy walk, or simply enjoy a bowl of seasonal comfort, this butternut squash soup hits every single mark.

Why the ingredients used in this carrot and butternut squash soup recipe are healthy?

Butternut squash – isn’t just delicious — it’s incredibly nutrient-dense. Its bright orange colour signals a high concentration of beta-carotene, a compound the body converts into vitamin A.

Carrots – Carrots reinforce the soup’s vibrant colour and add another layer of beta-carotene. Their subtle sweetness balances the savoury notes and helps create a naturally rounded flavour profile.

Onion and Garlic – These kitchen staples do more than build depth. Garlic and onion contain compounds linked to immune support and anti-inflammatory effects — ideal for colder months when resilience matters most.

Red Chilies – A touch of chilli adds warmth without overpowering the soup. The mild heat can help stimulate circulation, creating that cozy, warming sensation that makes winter soups so satisfying.

Turmeric – Turmeric brings both colour and powerful antioxidant properties. Known for its anti-inflammatory potential, it complements the nourishing nature of the soup and contributes to overall wellness.

Sage – Dried sage adds an aromatic, almost nostalgic quality that pairs beautifully with squash. Its herbal depth enhances the soup’s seasonal character, making each bite feel distinctly autumnal.

Unlike heavier comfort foods, squash provides natural sweetness and creaminess while remaining relatively low in calories. This makes the soup satisfying without feeling overly rich.

How to make this carrot and butternut squash soup:

• Preheat your oven to 200C/180C fan/400F
• Saute the onions for 5 minutes in a large pot, then add in the crushed garlic, chilli, sage and turmeric. Continue cooking for 1 minute, then add in the butternut squash and carrots.
• Pour in the stock, bring to a quick boil, then lower the heat and cover.
• Leave to simmer for 30-35 minutes, or until the butternut squash and carrots are soft. Take off the heat and allow to cool a little before blending into a smooth soup.
• Season with salt and pepper to taste and add the lemon juice.
• While the soup is cooking, spread the chickpeas over a baking sheet (use 2 baking sheets if necessary). Add the chilli powder, garlic powder, season well with salt and pepper and drizzle with olive oil. Give it a mix until the chickpeas are evenly coated.
• Bake for 25-30 minutes.
• Top the soup with fresh coriander and the roasted chickpeas.

This carrot and butternut squash soup recipe is:

• Vegan
• Gluten-free
• Nut-free
• Healthy
• High in fibre
• A good source of protein
• Easy to make 
• Easily adjusted
• Super warming & comforting
• So delicious! 

Carrot and Butternut Squash Soup

A velvety carrot and butternut squash soup with a kick. Packed with immune-boosting ingredients like garlic, turmeric, and fresh lemon juice, this vibrant, plant-based bowl gets an irresistible upgrade with a fiery kick of red chilies and a protein-packed crunch of roasted chickpeas. It is the perfect balance of sweet, savoury, and spicy to keep you nourished and cozy all season long!

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 35 minutes mins

Course Main Course

Servings 2

Calories 395 kcal

Ingredients

 

MetricUS Customary

 

1x2x3x

• 600 g butternut squash cut into cubes
• 300 g carrots peeled and chopped
• 1 onion chopped
• 600 ml vegetables stock
• 2 small red chillies sliced
• 2 large garlic cloves crushed
• 2 tsp dried sage
• 1 tsp turmeric powder
• Juice of 1/2 lemon

For the roasted chickpeas

• 2 cans chickpeas drained and rinsed
• 1 tsp chilli powder
• 1 tsp garlic powder
• salt & pepper to taste
• 2 tbsp olive oil

Instructions

 

• Preheat your oven to 200C/180C fan/400F
• Sautee the onions for 5 minutes in a large pot, then add in the crushed garlic, chilli, sage and turmeric. Continue cooking for 1 minute, then add in the butternut squash and carrots.
• Pour in the stock, bring to a quick boil, then lower the heat and cover.
• Leave to simmer for 30-35 minutes, or until the butternut squash and carrots are soft. Take off the heat and allow to cool a little before blending into a smooth soup.
• Season with salt and pepper to taste and add the lemon juice.
• While the soup is cooking, spread the chickpeas over a baking sheet (use 2 baking sheets if necessary). Add the chilli powder, garlic powder, season well with salt and pepper and drizzle with olive oil. Give it a mix until the chickpeas are evenly coated.
• Bake for 25-30 minutes.
• Top the soup with fresh coriander and the roasted chickpeas.

Nutrition

Calories: 395kcalCarbohydrates: 66gProtein: 7gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 10gSodium: 1333mgPotassium: 1841mgFiber: 13gSugar: 21gVitamin A: 58321IUVitamin C: 142mgCalcium: 227mgIron: 4mg

Keyword healthy meals, healthy recipes, main meals, soup

Tried this recipe?Let us know how it was!