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Butternut Squash Carrot Curry Soup

Butternut squash carrot curry soup is the easiest weeknight meal or Sunday supper. Made in the crockpot or the instant pot, this soup is pretty hands off and so simple to make! Made with simple ingredients, this curried butternut squash soup is vegan, Whole30, paleo, gluten free and dairy free! You can even make it lower in carbs!

Two bowls of slow cooker curried butternut squash soup with sprouts and pumpkin seeds

Why you’ll love this soup

  • Easy to make! This soup is beyond simple to make and it doesn’t require a ton of ingredients (which I love). You can even make it easier to make by buying pre-cubed butternut squash at the store! What I love the most is that this soup will make it so easy to get in a full serving of veggies and lots of vitamins in the colder months.
  • Made in the slow cooker or the instant pot! This is a set it and forget it recipe! Once the butternut squash and carrots are soft, simply blend the soup with an immersion blender or transfer it to your blender and you will have a hearty comfort food meal in just minutes!
  • Easy to double for company or meal prep! You can easily double this recipe to serve as an appetizer at parties or to make for meal prep for the week. Add rice and your favorite protein to make it a full meal!
Two bowls of slow cooker curried butternut squash soup with sprouts and pumpkin seeds
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Ingredients

  • Butternut squash, peeled and cubed – try to cut the butternut squash cubes in similar size pieces to ensure they all cook evenly.
  • Carrots, chopped – carrots add a slight sweetness to this soup and also help to make it more satisfying and filling!
  • Organic vegetable stock – unsalted – I try to use unsalted stock whenever possible, this way I can control the amount of salt in the recipe. If you don’t have unsalted, reduce the salt in the recipe and just salt at the end if needed.
  • Spices: curry powder, sea salt, garlic powder, garam masala, and cumin – the combination of these spices makes this soup so satisfying. the garam masala is my secret ingredient when it comes to adding depth and complexity to dishes with curry powder. I highly recommend using it if you have it!

How to make butternut squash carrot soup

Peel and chop the butternut squash into cubes.

Peel and chop the carrots into similar size pieces as the butternut squash.

Add all the ingreidents to the slow cooker.

Cook on high for 3 hours or low for 6 hours.

Use an immersion blender or carefully transfer the soup to a high speed blender and blend until smooth. See tips below for using a blender with hot ingredients.

Stir in your favorite creamy addition or serve as is with your favorite topping!

Two bowls of slow cooker curried butternut squash soup with sprouts and pumpkin seeds
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Top tips

  • If you don’t have garam masala, it’s ok, this will still be amazing without it, you can just add some cinnamon and a small pinch of cloves. Garam masala is usually made of black peppercorns, mace, cinnamon, cloves, brown cardamom, nutmeg, and green cardamom and it adds amazing depth to dishes. Many specialty grocery stores (like Whole Foods, Sprouts or your local health food stores) have bulk spice areas where you can buy small amounts of spices. This is a great place to get garam masala if you don’t think you will be using it in many recipes.
  • You can buy frozen butternut squash or pre-cut butternut squash from the grocery store to cut down on the prep time of this recipe. If you use frozen butternut squash, you will likely need a few bags as those bags are typically pretty small.
  • If you find butternut squash on sale, you can peel and cube it and freeze it raw! This is a great way to save some money sometimes you can find butternut squash for $0.50-$0.65 a pound during the fall!
  • When blending hot dishes (like soup) in a traditional blender, it’s important that you don’t overfill the blender and that you vent the blender so it doesn’t expode from the heat build up. Remove the vent cover at the top of the blender and cover it with a dish towel. This allows heat to escape but covers the top so you don’t get soup on your ceiling.
  • To make this lower in carbs you can replace half the butternut squash with cauliflower and add a pinch more salt if needed at the end!
  • You can also make curried butternut squash soup in the instant pot! See the instructions below!
Two bowls of slow cooker curried butternut squash soup with sprouts and pumpkin seeds

Topping ideas

  • Toasted pumpkin seeds
  • Hemp Hearts
  • Broccoli sprouts (these are so fun and packed with nutrition)
  • Crushed red pepper flakes
  • Cilantro
Two bowls of slow cooker curried butternut squash soup with sprouts and pumpkin seeds

How to make curried butternut squash soup in the instant pot

  1. Start by peeling and chopping the butternut squash and the carrots.
  2. Add 3 cups of broth and the rest of the ingredients to the instant pot.
  3. Place the lid on, set the vent to sealing and cook high pressure for 7 minutes.
  4. Manually release or allow the pressure to naturally release.
  5. Blend the soup with an immersion blender or transfer in batches to the blender. Blend until smooth.
  6. Add more vegetable broth if needed to get the consistency you desire.

How to make butternut squash carrot curry soup on the stove

  1. Start by peeling and chopping the butternut squash and the carrots.
  2. Add 4 cups of broth and the rest of the ingredients to a large pot with a lid.
  3. Place the lid on, turn the heat to high and bring the soup to a boil.
  4. Once boiling, turn the heat down to low and crack the lid on the soup. Cook 20 minutes.
  5. Blend the soup with an immersion blender or transfer in batches to the blender. Blend until smooth.

To make this soup creamier

  • Add 1/4 cup raw cashews blended with 1/4 cup of milk + 1/4 tsp salt.
  • Add 1/2 cup coconut milk (be sure to shake the can well before opening as it can separate). If lumpy use immersion blender to blend).
  • Add 1 cup white beans blended with 1/2 cup water + 1/2 tsp. salt.
  • Add 1 cup cauliflower rice to the soup before blending + 1/4 tsp. salt.

Storing leftovers

  • Fridge: Store extra soup in the fridge for 3-4 days in an airtight container.
  • Freeze: Freeze leftovers for 4-6 months in a freezer safe container. I like to use the 1 cup Soupercubes to freeze 1 cup servings for later. Once frozen, take them from the silicone molds and transfer them to a freezer safe bag or container. Don’t forget to label them with the name, date and use by date.
Two bowls of slow cooker curried butternut squash soup with sprouts and pumpkin seeds

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Two bowls of slow cooker curried butternut squash soup with sprouts and pumpkin seeds

Butternut Squash Carrot Curry Soup

Butternut squash carrot curry soup is the perfect meal for a busy weeknight or Sunday Supper. Make it in the slow cooker, instant pot or on the stove for a quick and simple meal that is comforting and so satisfying!
5 from 2 votes
Print Pin Save Rate
Course: Soup
Cuisine: American
Keyword: butternut squash carrot curry soup, slow cooker butternut squash curried soup, vegan butternut squash carrot soup
Prep Time: 7 mins
Cook Time: 8 hrs
Total Time: 8 hrs 7 mins
Servings: 4 people

Ingredients

Instructions

  • Peel and cube your butternut squash (remove seeds) and add the butternut squash to the slow cooker
  • Slice your organic carrots, removing the ends. You don’t need to peel them if they are organic
  • Add the carrots, stock, curry powder, sea salt,garlic powder, garam masala and cumin powder to the slow cooker and turn it on low for 6-8 hours (or high for 3 hours).
  • After the soup is done cooking, blend with an immersion blender or in the blender until smooth. Serve hot.

Notes

How to make curried butternut squash soup in the instant pot
  1. Start by peeling and chopping the butternut squash and the carrots.
  2. Add 3 cups of broth and the rest of the ingredients to the instant pot.
  3. Place the lid on, set the vent to sealing and cook high pressure for 7 minutes.
  4. Manually release or allow the pressure to naturally release.
  5. Blend the soup with an immersion blender or transfer in batches to the blender. Blend until smooth.
  6. Add more vegetable broth if needed to get the consistency you desire.
How to make butternut squash carrot curry soup on the stove
  1. Start by peeling and chopping the butternut squash and the carrots.
  2. Add 4 cups of broth and the rest of the ingredients to a large pot with a lid.
  3. Place the lid on, turn the heat to high and bring the soup to a boil.
  4. Once boiling, turn the heat down to low and crack the lid on the soup. Cook 20 minutes.
  5. Blend the soup with an immersion blender or transfer in batches to the blender. Blend until smooth.
Storing leftovers
Fridge: Store leftover carrot butternut sqasuh soup in the fridge for 3-4 days in an airtight container.
Freeze: Freeze leftovers for 4-6 months in a freezer safe container. I like to freeze the soup in 1 cup portions using Soupercubes. Once frozen, transfer to a freezer safe bag or container. 
See how I calculate food cost.

Nutrition Information

Nutrition Facts
Amount per Serving
Calories
164
Carbohydrates
 
41
g
Fiber
 
7
g
Sugar
 
12
g
Protein
 
3
g
Where does nutrition info come from? Nutrition facts are provided as a courtesy, sourced from the USDA Food Database.
DID YOU LOVE THIS RECIPE?Let others know by rating and leaving a comment below!

Recipe Rating




Lisa

Monday 16th of October 2017

Great Fall soup recipe! I love the addition of the Garam Masala. My father-in-law was British and spent a lot of time in India and Pakistan when he was in the Royal Engineers. While he was there, he developed a love of Indian food which he shared with his kids. My husband with love the flavors in this soup. Pinned it.

Samantha

Tuesday 28th of November 2017

So happy to hear this Lisa!

Miz Helen

Sunday 15th of October 2017

We are going to love this delicious soup, I pinned it! Thanks so much for sharing your awesome post with us at Full Plate Thursday. Hope you are having a great weekend and come back to see us real soon! Miz Helen

Ginger

Sunday 15th of October 2017

Delicious! What a great way to use up squash! Thank you for bringing this along to Fiesta Friday! Ginger x

angie

Friday 13th of October 2017

oh my sounds perfect for cool weather something I am not looking forward to but at least I will have your recipe to make up some delicious soup come see us at http://shopannies.blogspot.com

Christine

Monday 9th of October 2017

I love butternut squash soup! Can't wait to try with your spices. Looks amazing!