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–+ servings

Carrot Squash Soup Recipe

carrot squash soup recipe in a white bowl
Kanchan Dilip
Packed with protein, fiber and vitamins A and C, Carrot Squash Soup Recipe is nourishing and utterly delicious with butternut squash, sweet potato and carrots. This bright, healthy dish has all the warming notes of allspice and cayenne, aromatics such as thyme and ginger, and velvety from the fresh coconut milk. It is a wonderful winter warmer and its silky texture makes it so filling on those cold days or nights!
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Prep Time 15 minutes
Cook Time 10 minutes
Total Time 25 minutes
Course Soups and Stews
Cuisine Caribbean
Servings 4 people
Calories 173 kcal

Equipment

  • Dutch oven or saucepot

Ingredients
 
 

  • 1 tbsp olive oil
  • 2 clove garlic
  • 1 shallot chopped
  • 1 white sweet potato peeled, cubed
  • ½ cup carrot peeled, chopped
  • 1 small butternut squash peeled, cubed
  • 2 sprig thyme
  • 1 tsp ginger minced
  • ¼ tsp allspice ground
  • ¼ cup yellow split peas soaked, cooked
  • 1¼ cup vegetable stock homemade
  • ½ tsp cayenne
  • ½ tsp ground cumin
  • 1 tsp salt
  • 1 tbsp lime juice
  • ⅓ cup coconut milk fresh
  • 2 tbsp pumpkin seeds for garnish
  • 4 oregano chiffonade, garnish

Instructions
 

  • Prepare the ingredients. Peel and chop the carrots, sweet potato and butternut squash. Soak the yellow split peas overnight and pressure cook the lentils and the veggies.
    ingredients in bowls for the carrot squash soup recipe
  • Heat a Dutch oven with olive oil and add the shallot and garlic. Sauté for a minute or until softened.
    onions with butter
  • Add the cooked veggies, lentils and stock. Cook for 3-4 minutes.
    veggies with the yellow split peas
  • Now, add the salt, spices, ginger and thyme and simmer for 3 minutes.
    spices and thyme added to the carrot squash soup recipe
  • Turn off the heat and add the lime juice. Use a hand blender and pulse the soup while still warm.
    carrot squash soup pulsed with a hand blender
  • Ladle the soup and garnish it with pumpkin seeds, oregano and some coconut milk on top. Serve hot with any crusty bread.
    carrot squash soup recipe in a bowl in a tray

Notes

  1. If you are using an instant pot, then follow the instructions above. Please skip the step for precooking the lentils or veggies.
  2. Coconut milk is used for garnish and not cooked in the soup. The thickness of the soup comes from the lentils.

Nutrition

Calories: 173kcalCarbohydrates: 21gProtein: 6gFat: 10gSaturated Fat: 6gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gCholesterol: 8mgSodium: 911mgPotassium: 424mgFiber: 6gSugar: 4gVitamin A: 7698IUVitamin C: 5mgCalcium: 56mgIron: 3mg
Keyword carrot soup, soup, squash soup
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