Open Arms of Minnesota

Weekly Recipe #310: Butternut Squash, Carrot and Ginger Soup

Butternut Squash, Carrot and Ginger Soup
Photo credit: Dobrin Isabela/Flickr

By Katie Price, Dietetic Intern [University of Minnesota – Fairview]

As the leaves change colors and the temperatures begin to drop, nothing warms the soul quite like a steaming bowl of homemade soup. In my house, my mother served hearty soups that were satisfying, stand-alone meals. I loved to cup the bowl with both hands and drink—no spoon required.

This butternut squash, carrot, and ginger soup is blended for a thicker texture and has a wonderful balance of spicy and sweet. It will take the edge off of colder evenings and remind you of the beauty of the season.

Butternut squash is truly the belle of the squash family; when cooked, its sweet flavor and thick texture create an irresistible treat. Similar to carrots, the bright orange color is indicative of its nutrient content, as both vegetables are excellent sources of beta carotene, the antioxidant precursor to vitamin A. They also contain a great deal of fiber, helping you reach the recommended 25–30 grams each day.

Butternut Squash, Carrot and Ginger Soup

Serves 6


  • 2 garlic cloves
  • 1 onion, chopped
  • 2-3 tbsp olive oil
  • 1/2 butternut squash, chopped (about 3-4 cups)
  • 1 lb. carrots, peeled and chopped
  • 15 thin slices ginger (peeled)
  • 2 cups coconut milk
  • Salt and pepper to taste
  • Dash of cinnamon


  1. In a large pot, sauté the cloves of garlic and a chopped onion in olive oil. Then add 2 cups of water and the chopped butternut squash.
  2. While this is cooking, add carrots and ginger.
  3. Add coconut milk, salt and pepper to taste, and a dash of cinnamon.
  4. Simmer for at least twenty minutes.
  5. When the carrots and squash are soft and the flavor mixed, blend the entire mixture in a food processor or blender until smooth. If needed, add more water to allow for smooth blending.
  6. Divide into bowls and serve warm with a pinch of cinnamon on top for garnish.

Nutrition Information:

For 1 serving: 160 calories, 7 g total fat (1 g saturated fat), 150 mg sodium, 21 g carbohydrate, 4 grams fiber, 2 gram protein


More from Open Arms

Securian Financial Gives Back

SECURIAN FINANCIAL RECOGNIZES OPEN ARMS IN 2023 SUSTAINABILITY REPORT We extend our heartfelt thanks to Securian Financial for their unwavering support! In 2023, 194 Securian associates volunteered 555 hours, packing 20,686 meals in our kitchens! Their dedication to our mission of delivering free, nourishing meals to

Read More »
Bake Sale Graphic

Great Minnesota Bake Sale 2024

OPEN ARMS LAUNCHES INAUGURAL “GREAT MINNESOTA BAKE SALE” FOR IMMEDIATE RELEASE Contact: Ethan Armstrong [email protected] Cell: 320-815-2351 Minneapolis, MN, [7 June 2024] – Open Arms of Minnesota is thrilled to announce the launch of the first-ever Great Minnesota Bake Sale, set to take place

Read More »
Prida cap

Pride 2024

HAPPY PRIDE FROM OPEN ARMS! June is here, ushering in Pride Month—a time of great significance for Open Arms and our entire community. Our journey began nearly 40 years ago during the HIV/AIDS crisis, and with the support of a passionate and committed community,

Read More »
End Of Year Giving Graphic

Your Gift Will Help Us Serve More Clients!

Together we can continue to meet the increased demand for medically tailored meals with your support! We hope you think of us as you consider your year-end giving. Your donation is a gift of care, compassion, and encouragement!