Recipe

Butternut Squash & Carrot Soup

The Easiest Way to Eat Your Veggies! 

This is my favorite soup because it is simple, pretty quick to make and feels so nourishing. I just chop a few veggies and throw everything into a pot to simmer. It’s easy to digest since the veggies are cooked well and blended. It is naturally a little sweet from the carrots and squash, which helps to fend off sugar cravings.

I like to use an Immersion Blender to get the soup the right consistency. It’s much easier than pouring it all into a blender while it’s steaming hot.

You can pack a ton of veggies into this soup, just keep the base with butternut and carrot. I started making this soup with very basic ingredients (just carrots, butternut and broth) and eventually expanded to add more veggies as I tolerated them. If you are sensitive to FODMAPs you can remove the broccoli, celery and reduce butternut to just 1 bag. It won’t change the flavor much at all.

I recommend using fresh vegetables as too many frozen veggies will make it a watery consistency. The exception is that I use frozen butternut squash because it’s much quicker than cutting one into small pieces. If you want it even creamier add a little more Olive oil or even coconut milk to it and make sure you blend well. I found coconut milk to difficult to tolerate with SIBO, so Olive Oil works much better in this soup for those sensitive to coconut.

Adding the Eden Pumpkin Seeds on top adds a little more saltiness to balance the sweet taste from the carrots, plus they are rich in Magnesium and a source of good fat to help keep you full.

- try the recipe -

Butternut Squash & Carrot Soup

Satisfying and slightly sweet vegetable soup!

  • Prep Time10 min
  • Cook Time40 min
  • Total Time50 min
  • Serving Size8

Ingredients

  • 1 Pacific brand organic chicken stock unsalted (32oz)
  • 2 tbl organic olive oil
  • 2 small bags frozen organic butternut squash
  • 1 large bag organic baby carrots
  • 2 small organic red bell peppers
  • 1 bunch organic chives
  • 2 stalks organic celery
  • 1 organic zucchini
  • 1 bunch organic broccoli
  • 1/2 tsp organic italian seasoning
  • salt/pepper, to taste
  • 1-2 scoops vital proteins collagen protein powder
  • 1 tbl pumpkin seeds - per meal

Instructions

1

Wash and chop the celery, zucchini, bell pepper, chives and broccoli into small pieces.

2

Use a large stock pot and set heat to low-medium. Add the chicken stock, frozen butternut squash, baby carrots, and all of the chopped veggies. Add 1 TBL olive oil and salt/pepper to taste.

3

Cook on low-medium for 40 minutes, stirring occasionally. Leave the lid on when cooking.

4

When done, turn off heat. Use an immersion blender to blend the soup into a creamy texture. Blend on low about 5 minutes or until creamy. Caution – soup is very hot so keep the blender submerged well during blending. You don’t want it to splatter on you!

5

Serve with 1 TBL Eden brand pumpkin seeds and dried or fresh parsley on top of each meal. You can also add a scoop of vital proteins collagen powder to each meal for extra protein and gut healing benefits. 

6

Store soup in a glass container in the fridge for leftovers. Let your soup cool a little before putting in glass storage containers. 

Print
Butternut Squash & Carrot Soup
Satisfying soup that packs a ton of veggies into one meal!
Course Soup & Salad
Prep Time 10 min
Cook Time 40 min
Servings
Ingredients
  • 1 32 oz container Pacific brand Organic Chicken Stock Unsalted
  • 2 TBL Organic Olive Oil
  • 2 small bags Frozen Organic Butternut Squash
  • 1 large bag Organic Baby Carrots washed, ready
  • 2 small Organic Red Bell Peppers
  • 1 bunch Organic Chives chopped
  • 3 stalks Organic celery chopped
  • 1 Organic Zucchini chopped
  • 1 bunch Organic Broccoli chopped
  • 1/2 tsp Organic Italian Seasoning
  • Salt & Pepper to taste
  • 1 TBL Pumpkin Seeds - per meal Eden brand, for topping
  • Dried or Fresh Parsley for topping
Course Soup & Salad
Prep Time 10 min
Cook Time 40 min
Servings
Ingredients
  • 1 32 oz container Pacific brand Organic Chicken Stock Unsalted
  • 2 TBL Organic Olive Oil
  • 2 small bags Frozen Organic Butternut Squash
  • 1 large bag Organic Baby Carrots washed, ready
  • 2 small Organic Red Bell Peppers
  • 1 bunch Organic Chives chopped
  • 3 stalks Organic celery chopped
  • 1 Organic Zucchini chopped
  • 1 bunch Organic Broccoli chopped
  • 1/2 tsp Organic Italian Seasoning
  • Salt & Pepper to taste
  • 1 TBL Pumpkin Seeds - per meal Eden brand, for topping
  • Dried or Fresh Parsley for topping
Instructions
  1. Wash and chop the celery, zucchini, bell pepper, chives and broccoli into small pieces.
  2. Use a large stock pot and set heat to low-medium. Add the chicken stock, frozen butternut squash, baby carrots, and all of the chopped veggies. Add 1 TBL olive oil and salt/pepper to taste.
  3. Cook on low-medium for 40 minutes, stirring occasionally. I leave the lid on when cooking.
  4. When done, turn off heat. Use an immersion blender to blend the soup into a creamy texture. Blend on low about 2-3 minutes or until creamy. Caution - soup is very hot so keep the blender submerged well during blending. You don't want it to splatter on you!
  5. Serve with 1 TBL Eden brand pumpkin seeds and dried or fresh parsley on top of each meal.
  6. Store soup in a glass container in the fridge for leftovers.
Recipe Notes

If you are sensitive to FODMAPs you can remove the broccoli, celery and reduce butternut to just 1 bag. It won't change the flavor much at all. Keep serving size small about 1/2 cup of soup.

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Kristina Cegla, INHC

Integrative Nutrition Health Coach and creator of Mindful Thyroid, a Wellness Blog & Health Coaching Program for women with Hashimoto's Thyroid.

This post may include affiliate links. I only recommend products I've tried and found beneficial for a healthy life.

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