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


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