Butternut Squash and Carrot Soup


This creamy carrot squash soup is a wonderful side dish option (that's healthy!) for your family to help load up on veggies. Top with toasted pumpkin seeds for texture contrast and to make each bowl of the butternut squash and carrot soup look gourmet.

Prep Time:
30 mins
Cook Time:
25 mins
Total Time:
55 mins
6 side-dish servings


  • 3 cup peeled, diced butternut squash (about 1 small squash)

  • 2 cup thinly sliced carrots (4 medium)

  • ¾ cup thinly sliced leek or chopped onion

  • 1 tablespoon butter or margarine

  • 2 14.5 ounce cans reduced-sodium chicken broth

  • ¼ teaspoon ground white pepper

  • ¼ teaspoon ground nutmeg

  • ¼ cup half-and-half or light cream

  • Crème fraîche or dairy sour cream (optional)

  • Toasted pumpkin seeds (pepitas) (optional)

  • Fresh tarragon sprigs (optional)


  1. In a large covered saucepan cook squash, carrots, and leek in hot butter over medium heat about 8 minutes, stirring occasionally. Add broth. Bring to boiling; reduce heat. Simmer, covered, for 25 to 35 minutes or until vegetables are very tender. Cool slightly.

  2. Place one-third of the squash mixture in a food processor or blender. Cover and process or blend until almost smooth. Repeat with remaining squash mixture. Return all of the mixture to saucepan. Add white pepper and nutmeg; bring just to boiling. Add half-and-half; heat through. If desired, garnish each serving with crème fraîche, pumpkin seeds, and/or fresh tarragon.

    Butternut Squash and Carrot Soup
    Kritsada Panichgul

Nutrition Facts (per serving)

82 Calories
3g Fat
12g Carbs
3g Protein
Nutrition Facts
Servings Per Recipe 6
Calories 82
% Daily Value *
Total Fat 3g 4%
Saturated Fat 2g 10%
Cholesterol 9mg 3%
Sodium 364mg 16%
Total Carbohydrate 12g 4%
Total Sugars 4g
Protein 3g
Vitamin C 8.3mg 42%
Calcium 50.5mg 4%
Iron 0.7mg 4%
Potassium 344mg 7%
Folate, total 20.2mcg
Vitamin B-12 0.1mcg
Vitamin B-6 0.2mg

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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