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!

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!

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!

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!

Topping ideas

• Toasted pumpkin seeds
• Hemp Hearts
• Broccoli sprouts (these are so fun and packed with nutrition)
• Crushed red pepper flakes
• Cilantro

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.

If you love this recipe you should try

• 4 Ingredient Butternut Squash Soup
• Red Pepper Sweet Potato Soup
• Spicy Sweet Potato Soup
• Low Carb Vegetable Soup

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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

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Course: Soup

Cuisine: American

Keyword: butternut squash carrot curry soup, slow cooker butternut squash curried soup, vegan butternut squash carrot soup

Prep Time: 7 minutes mins

Cook Time: 8 hours hrs

Total Time: 8 hours hrs 7 minutes mins

Servings: 4 people

Author: Samantha Rowland

Ingredients

• 1 medium butternut squash, peeled and cubed
• 1 pound organic carrots, chopped
• 4 cups organic vegetable stock - unsalted
• 1 tsp curry powder
• 1 tsp sea salt
• 1/2 tsp garlic powder
• 1/2 tsp garam masala
• 1/2 tsp cumin

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.

Equipment

• Crockpot

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. 

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.

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