Cozy One-Pot Carrot and Butternut Squash Soup (Vegan, Gluten-Free)
Discover the ultimate comfort in this incredibly quick and easy Carrot and Butternut Squash Soup. This delightful dish is a true celebration of autumn flavors, offering a rich, savory experience with a hint of sweet and smoky undertones. What’s even better? It’s entirely gluten-free, dairy-free, and vegan, making it a perfect meal for a wide range of dietary needs. Best of all, this hearty soup comes together in just one pot, from start to finish, in only 45 minutes!
Yes, you read that right – this incredibly flavorful soup requires only one pot, significantly cutting down on your cleanup time! While I truly adore the depth of flavor a sheet pan roasted veggie soup can offer (like my popular roasted sweet potato and carrot soup), sometimes the craving for comforting soup hits when time and energy are short. That’s when a streamlined, one-pot approach becomes a culinary lifesaver.
Instead of the extra step of roasting the carrots and butternut squash, this recipe ingeniously cooks them directly on the stovetop with all the other aromatic seasonings and vegetable broth. This method not only halves the cooking time compared to roasting but also ensures that all the delicious flavors meld together beautifully within a single pot, infusing every spoonful with a harmonious blend of tastes.
This soup embodies the essence of fall comfort food. The sweet, earthy notes of fresh carrots perfectly complement the nutty, naturally sweet profile of butternut squash. Together, they create a deeply satisfying and wonderfully delicious autumn soup that warms you from the inside out. It’s an ideal choice for a cozy weeknight dinner, a festive holiday appetizer, or simply when you need a bowl of pure, wholesome goodness.
Its delightful sweet and smoky flavor profile is quite similar to my roasted red pepper and butternut squash soup, but the beauty of this recipe lies in its one-pot simplicity, much like my popular golden beet soup! You’ll find this soup to be incredibly versatile – serving it as an elegant appetizer, a satisfying side dish, or even a light main course. For an extra special touch, pair it with some crusty bread and a sprinkle of savory granola with pecans on top for added texture and flavor.
Why You’ll Adore This One-Pot Carrot Butternut Squash Soup
- Effortlessly Creamy & Plant-Based: Achieve a luxuriously smooth and creamy texture without a single drop of dairy. Full-fat coconut milk provides all the richness you could wish for, making this soup a fantastic vegan and dairy-free option that doesn’t compromise on indulgence.
- True One-Pot Wonder: As previously mentioned, the magic happens in a single pot. From sautéing the aromatics to simmering the veggies and even puréeing, everything is contained. If you have a handheld immersion blender, you won’t even need to transfer the soup, reducing your dishwashing to an absolute minimum.
- Simple Ingredients, Speedy Preparation: You only need a handful of basic, wholesome ingredients to create this gourmet-tasting soup. And from the first chop to the last simmer, it’s ready in just 45 minutes, making it ideal for busy weeknights or when you need a quick, healthy meal.
- Perfect for Any Occasion: Its vibrant color and comforting flavors make it a superb addition to your Thanksgiving or Christmas menu, a comforting meal on a chilly fall evening, or a healthy lunch option throughout the week. It’s a crowd-plepleasing recipe that suits both casual family meals and elegant gatherings.
Essential Ingredients and Clever Substitutions
For a precise breakdown of all the ingredients and their quantities, please refer to the detailed recipe card conveniently located at the end of this post.
- Carrots – You’ll need approximately 3 cups of sliced carrots, cut into 1/2-inch coins. This usually amounts to about 6-8 medium-sized carrots. Carrots provide a foundational sweetness and beautiful color to the soup.
- Butternut squash – You’ll also need 2 cups of butternut squash cubes, cut into 1/2-inch pieces. This is roughly equivalent to half of a small to medium-sized butternut squash. Its distinct nutty and sweet flavor is crucial for this soup’s profile. You can buy pre-cut squash to save time.
- Fresh sage – Sage is a classic companion to butternut squash, and its earthy, slightly peppery aroma elevates this soup beautifully. For the most vibrant flavor, I highly recommend using 6-8 fresh sage leaves. If fresh is unavailable, 2 teaspoons of dried sage can be a good substitute, though the flavor will be less intense.
- Onion – The recipe specifies 1 medium-sized diced red onion, which is naturally sweeter and milder than other varieties. Feel free to substitute with a yellow or white onion if you prefer a less sweet, more pungent base, or use 2-3 shallots for a delicate, nuanced onion flavor.
- Garlic – Four minced garlic cloves are essential for adding depth and aromatic richness. Fresh garlic is key here; I do not recommend substituting with garlic powder, as it won’t provide the same fresh, pungent kick.
- Oil – Extra virgin olive oil is used to sauté the onion and garlic, building the foundational flavors of the soup. Its fruity notes complement the other ingredients well.
- Vegetable broth – I prefer using no-salt-added vegetable broth to have complete control over the soup’s seasoning. If you use regular or low-sodium broth, you may need to adjust (reduce or omit) the additional salt in the recipe. For non-vegan versions, chicken broth can be used instead.
- Coconut milk – Full-fat canned coconut milk is the secret to achieving a plant-based, incredibly creamy, and rich texture. Its subtle sweetness and body are perfect here. If you prefer a lighter soup, light coconut milk can be used, but the overall creaminess will be slightly reduced.
- Smoked paprika – This ingredient is vital for imparting that wonderful smoky flavor profile that balances the sweetness of the carrots and squash. Be absolutely sure to use *smoked* paprika, not regular paprika, as the flavor difference is significant. You’ll need 1 teaspoon.
- Salt and pepper – These essential seasonings are used to enhance and balance all the flavors. Always taste and adjust to your personal preference; you may wish for more or less depending on your palate.
Crafting Your One-Pot Carrot and Butternut Squash Soup: A Step-by-Step Guide
Below is a concise overview, accompanied by photos, on how to effortlessly prepare this comforting soup. For comprehensive, detailed instructions and tips, please ensure you consult the full recipe card at the conclusion of this post.
- Prepare your vegetables. To ensure even cooking and a perfectly tender result, precisely slice your carrots into 1/2-inch thick coins and chop the butternut squash into 1/2-inch cubes. Note: Butternut squash tends to cook slightly faster than carrots, so keeping the pieces uniform in size (or even slightly larger for the squash) helps them become fork-tender simultaneously.
- Sauté the aromatics. Heat the olive oil in a large pot or Dutch oven over medium heat. Add the diced onions and minced garlic, then sauté for just a few minutes until they become softened and beautifully fragrant. This step builds the aromatic base for your soup.
- Introduce the main vegetables and seasonings. Add the prepared carrots, butternut squash, fresh sage leaves, and the smoked paprika, salt, and pepper to the pot. Stir everything thoroughly to ensure the vegetables are well coated with the seasonings.
- Simmer to perfection. Pour in the vegetable broth. Bring the mixture to a rolling boil, then reduce the heat to a gentle simmer. Let it cook for 15-17 minutes, or until both the carrots and squash are completely fork-tender. This means they can be easily pierced with a fork with little resistance. Once cooked, remove the pot from the heat.
- Achieve creamy smoothness. Stir in the full-fat coconut milk. Now, using an immersion blender, carefully blend the soup directly in the pot until it reaches your desired smooth and creamy consistency. If you don’t have an immersion blender, allow the soup to cool slightly before transferring it in batches to a traditional stand blender for blending (be cautious with hot liquids in a blender).
- Final simmer and serve. After blending, return the pot to low heat and let the soup gently simmer for another 5-10 minutes. This allows the flavors to deepen and ensures the soup is piping hot. Serve immediately, or cover and store in the fridge for later enjoyment.
Exciting Recipe Variations to Try
Transform it into a roasted carrot butternut squash soup. If you have a little extra time and crave deeper, caramelized flavors, this variation is fantastic. Simply combine all ingredients (except the broth and coconut milk) in a large bowl, tossing until the carrots and squash are evenly coated in oil and seasoning. Spread them onto a large baking sheet and roast in a preheated oven at 400°F (200°C) for 25-35 minutes, or until tender and slightly browned. Then, transfer the roasted vegetables to a large pot, add the broth and coconut milk, blend with an immersion blender until creamy, and simmer for 10 minutes to meld flavors.
Experiment with different spices. While smoked paprika offers a unique touch, feel free to change up the flavor profile. Try adding a teaspoon of ground cumin and a half teaspoon of ground coriander for a warm, earthy, almost Moroccan-inspired twist. A pinch of turmeric can also add a beautiful color and subtle flavor.
Enhance the sweetness. For those who love a slightly sweeter soup, a tiny pinch of freshly grated nutmeg can complement the squash beautifully. A drizzle of maple syrup or a tablespoon of apple cider at the end of cooking will also amplify the natural sweetness of the root vegetables.
Add a kick of heat. If you enjoy a bit of warmth, stir in a pinch of cayenne pepper or a small amount of red pepper flakes during the simmering stage. Start with a small amount and add more to taste, ensuring it blends well without overpowering the other flavors.
Incorporate more vegetables. This soup is highly adaptable! Substitute some of the butternut squash or carrots with cubed sweet potatoes for an even richer, sweeter flavor and thicker texture. You could also add a handful of chopped bell peppers or a small zucchini during the last 10 minutes of simmering for added nutrition and complexity.
Storing and Freezing Your Delicious Soup
Storage: Any leftover soup can be conveniently stored in an airtight container in the fridge. It will stay fresh and delicious for 3-4 days, making it perfect for meal prepping throughout the week.
Freezing: This soup freezes exceptionally well! First, ensure the soup has cooled completely in the fridge before freezing. Transfer it to a freezer-safe container, leaving about an inch of room at the top to allow for expansion during freezing. It can be stored in the freezer for up to 3 months, providing a quick and easy meal option whenever you need it.
Reheating: To reheat, simply warm the soup gently in the microwave or on the stovetop over medium-low heat until heated through. If the soup is frozen, it’s best to let it defrost overnight in the fridge before reheating to maintain its best texture and consistency.
Note on consistency: You might notice that the soup thickens slightly in the fridge as it chills. Don’t worry, it will thin out and return to its creamy consistency as it warms up during reheating. If you prefer a thinner soup, you can always add a splash of vegetable broth or water when reheating.
Creative Ways to Garnish Your Soup
A beautiful garnish not only adds visual appeal but also enhances the flavor and texture of your creamy soup. Here are some of our favorite ideas:
- We are enormous fans of topping creamy soups with crunchy, flavorful savory granola. It adds an unexpected and delightful textural contrast.
- For a homemade touch, homemade everything bagel croutons are another incredibly delicious option. Their garlicky, seedy crunch is irresistible.
- If you’re looking for a grain-free alternative, you absolutely can’t go wrong with crispy, seasoned air fryer chickpeas. They offer a satisfying bite and are quick to prepare.
- Fresh Herbs: A sprinkle of fresh sage, parsley, or chives can add a burst of color and fresh flavor.
- A Swirl of Cream: For a decadent touch (and if not strictly vegan), a swirl of heavy cream or a drizzle of coconut cream can be visually stunning and add extra richness.
- Roasted Seeds: Toasted pumpkin seeds (pepitas) or sunflower seeds offer a pleasant crunch and nutty flavor.
Butternut Squash Carrot Soup: Your Questions Answered
Absolutely! While butternut squash is a star, acorn squash or kabocha squash would be equally delicious and provide a slightly different but equally appealing flavor and texture profile. Acorn squash offers a slightly more fibrous texture and milder sweetness, while kabocha is often sweeter and denser. Feel free to experiment with what’s available and what you enjoy!
Yes, this soup is a fantastic candidate for making ahead! You can prepare the entire soup a few days in advance and keep it stored in an airtight container in the fridge, making weeknight meals a breeze. Alternatively, you can store it in the freezer for up to 3 months. Another time-saving tip: prep the squash, carrots, onion, and garlic by chopping them a few days in advance and storing them in separate containers in the fridge. This way, when you’re ready to cook, assembly is even quicker.
The full-fat coconut milk contributes significantly to the thick, creamy texture and adds a subtle, pleasant sweetness. It does impart a slight hint of coconut flavor, which most people find delicious, but if you’re truly not a fan, you can substitute it with another unsweetened plant-based milk like almond milk or oat milk. Keep in mind that these alternatives are typically thinner, so the soup’s texture won’t be as rich and creamy. To maintain a similar level of creaminess while forgoing the coconut, you could use heavy cream, but remember that doing so will make the soup no longer vegan or dairy-free.
There are a couple of common reasons your soup might not be perfectly smooth. First, sometimes an immersion blender, while convenient for one-pot cooking, can leave tiny bits of vegetable. If you desire a truly silky-smooth texture, I highly recommend using a high-powered stand blender; it emulsifies the soup more effectively. Second, your soup might not be smooth if the carrots and squash were not fully cooked until they were fork-tender. If they are still a bit firm, they won’t purée into a smooth consistency, resulting in a slightly chunky soup. Ensure they are very soft before blending.
Yes, this creamy soup is excellent for freezing! Since it uses coconut milk, which freezes and thaws well in soups, you can confidently prepare a larger batch for future meals. It maintains its creamy texture remarkably well after defrosting. However, if you opt to substitute the coconut milk with another type of milk or cream, particularly dairy-based options, be aware that it might not freeze as successfully. Dairy-based creams and milks can sometimes separate or develop a slightly grainy texture once defrosted, so sticking with coconut milk is best for freezing.
Top Tips for Perfecting Your Carrot and Butternut Squash Soup
- Smart squash prep. Cutting a whole butternut squash can be a bit challenging. To save time and effort, or if you simply want to skip the laborious chopping, you can easily purchase pre-cut butternut squash cubes from most grocery stores. Just ensure they are roughly 1/2-inch in size for even cooking.
- Adjusting soup consistency. Personal preference plays a big role here! For a thinner, lighter soup, gradually add more vegetable broth until it reaches your desired consistency. If you prefer a wonderfully thick and hearty soup, simply reduce the initial amount of broth by about half a cup. Remember, the soup will also thicken slightly as it cools.
- Choosing your blender. I specifically used an immersion blender to keep this recipe truly a one-pot dish, minimizing cleanup. However, if you don’t own a handheld immersion blender, a traditional stand blender works perfectly. In fact, a stand blender often yields an even silkier, smoother, and more consistently creamy soup due to its higher power. Just be sure to blend in batches and be extremely cautious when blending hot liquids.
- Ensuring it’s truly gluten-free. If adhering to a strict gluten-free diet, always double-check the labels on your vegetable broth and any spices you use. While many are naturally gluten-free, some brands may contain hidden gluten or be processed in facilities that handle gluten-containing ingredients. Look for products explicitly certified gluten-free.
- The importance of seasoning to taste. Before serving your masterpiece, always take a moment to taste the soup. Salt, pepper, and even a little extra smoked paprika or a squeeze of lemon juice (which brightens flavors beautifully) can be adjusted to perfectly suit your palate. Don’t be afraid to tweak the seasonings until it’s just right!
More Dairy-Free Soup Recipes to Savor
- Elegant Parsnip and Pear Soup
- Hearty Dairy-Free Seafood Chowder
- Comforting Instant Pot Chicken Wild Rice Soup
Even More Delicious Butternut Squash Recipes
- Quick Air Fryer Butternut Squash
- Savory Butternut Squash Quiche
- Sweet Butternut Squash Bread
If you give this delightful One-Pot Carrot and Butternut Squash Soup a try, I’d absolutely love to hear your thoughts and experiences in the comments section below!
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Carrot and Butternut Squash Soup
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Author: Leanne
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Yield: 4 bowls
Category: Side Dish
Method: Stovetop
Cuisine: American, Canadian
Diet: Gluten Free
Description
This One-Pot Carrot and Butternut Squash Soup is a rich, sweet, and savory delight with a wonderful smoky hint. It’s completely gluten-free, dairy-free, and vegan, perfect for a healthy and comforting meal that’s incredibly easy to make!
Ingredients
- 2 tablespoons extra virgin olive oil
- 1 medium-sized red onion, diced
- 4 garlic cloves, minced
- 3 cups sliced carrots (1/2-inch coins)
- 2 cups chopped butternut squash (1/2-inch cubes)
- 6–8 fresh sage leaves
- 1 teaspoon smoked paprika
- 1 teaspoon kosher salt
- 1/4 teaspoon ground black pepper
- 2 cups no salt added vegetable broth
- 1 can (400ml) full fat coconut milk
Instructions
- Heat oil over medium heat in a large pot or Dutch oven. Add the diced onions and minced garlic and sauté for 2-3 minutes, or until the onions are softened and the mixture becomes wonderfully fragrant.
- Add the prepared carrots, butternut squash, fresh sage leaves, smoked paprika, salt, and pepper to the pot. Stir well to ensure all the vegetables are thoroughly combined and coated with the spices.
- Pour in the vegetable broth. Bring the entire mixture to a boil, then reduce the heat to a gentle simmer. Continue to cook for 15-17 minutes, or until both the carrots and butternut squash are completely fork-tender, meaning they can be easily pierced with a fork.
- Once the vegetables are tender, remove the pot from the heat.
- Add the full-fat coconut milk to the soup. Carefully use an immersion blender to blend the soup directly in the pot until it achieves a smooth and creamy consistency. If using a traditional stand blender, allow the soup to cool slightly before transferring it in batches to blend.
- Once blended to your liking, return the pot to low heat and let the soup simmer for another 5-10 minutes. This helps the flavors meld further and ensures it’s perfectly hot for serving. Serve immediately and enjoy!
Notes
- I highly recommend using no-salt-added vegetable broth to have full control over the final salt content. If you use regular or low-sodium broth, you may wish to significantly reduce or even omit any additional salt added to the recipe initially, tasting and adjusting as needed.
- To significantly cut down on preparation time, especially if you find cutting butternut squash daunting, you can easily opt for pre-cut butternut squash cubes available at most grocery stores.
- The consistency of your soup is a matter of personal preference! For a thinner soup, gradually stir in a little more vegetable broth until it reaches your desired fluidity. For a thicker, heartier soup, simply reduce the initial amount of broth by about half a cup.
- This recipe is designed to be a one-pot meal using an immersion blender. If you don’t own one, you can certainly use a traditional stand blender. This often results in an even smoother and creamier texture, but remember to blend hot liquids in batches and with caution, ensuring the blender lid is properly vented.
- To guarantee this soup is suitable for a gluten-free diet, always ensure that both your vegetable broth and any spices you use are certified gluten-free. Some processed broths or spice blends can contain hidden gluten.
- Always taste your soup before the final serving. Seasoning can make a huge difference, so feel free to adjust the salt, pepper, or even add a touch more smoked paprika or a splash of lemon juice to truly brighten and balance the flavors to your liking.
- For more in-depth advice, creative variations, and troubleshooting tips, be sure to explore the sections above the recipe card. They offer valuable insights to help you make the most out of this delicious recipe.