Fall Carrot and Squash Soup

Author: Selena DeVries - Healthbean Nutrition  •  Date: December 14, 2016  •  Appears in: Recipe

Fall Carrot and Squash Soup

I love the fall because it means soup season has arrived.  If I had it my way at home, we would be eating a lot of delicious, homemade soup dunked with gluten free bread!  But, alas, this is not what my husband prefers every single night.

This soup is super easy to make, can be frozen for quick heat and eat meals throughout the week, or makes a good addition for weekday lunches.

For a balanced meal, you could top this with crispy tofu or some nuts.  Dinner done! Easy, peasy.

Carrot and Squash Soup

  • 2 tablespoon oil
  • 1 onion
  • 2 medium carrots, diced
  • 1 tablespoon fresh ginger, grated (or 1 teaspoon dried)
  • 1 teaspoon dried coriander
  • *1 cup + 3/4 cup squash puree (canned or homemade)
  • 2 cups gluten free vegetable broth
  • 400 mL canned, full fat, coconut milk
  • 1 teaspoon salt
  • 2 teaspoon apple cider vinegar or freshly squeezed lime juice
  • Optional: fresh cilantro, chopped nuts, dollop of plain yogurt, crispy tofu

**To roast a whole squash (butternut, acorn, hubbard etc), place the whole thing in the oven on a pan (no peeling, no nothing required).  Roast at 375F for 45-75 minutes, until easily pricked with a fork.  The bigger the squash, the more time it will take.  Remove, let cool.  Then slice open, de-seed, and scoop the flesh out. Use the puree for dips, overnight oats, and soups.


  1.  In a soup pot over medium heat, put in the oil and sauté the onion and carrot for 15 minutes.  If the vegetables start sticking, add a little water.
  2. Add the ginger and coriander and sautee for 1 minute.
  3. Add the squash, broth and coconut milk.  Bring to a boil and simmer lid on for 20 minutes.
  4. Add in the salt and cider vinegar/lime juice.
  5. With an immersion blender, blend until smooth or put into a blender and blend until smooth.
  6. Top with a dollop of plain yogurt, fresh cilantro, hemp hearts, crispy tofu or some crushed nuts.  Enjoy!
Selena DeVries - Healthbean Nutrition


I’m Selena, a celiac dietitian with a fresh and unique perspective on health. At Healthbean Nutrition, we use a an integrative approach to health so you can finally achieve a healthy and happy digestive system! We do this by recognizing the important relationship among sleep, relationships, stress, physical activity, and, of course, the food we eat. At Healthbean Nutrition, we offer nutrition coaching, digestive health services, and wellness events online and in the beautiful Okanagan valley. www.healthbean.ca
Read more by Selena DeVries - Healthbean Nutrition

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