This hearty, aromatic soup combines the sweetness of butternut squash and carrots with the warmth of spices like cinnamon, ginger, and nutmeg. Perfect for a cozy meal, it’s both nutritious and flavorful, making it an ideal dish for cooler weather. For those following a Paleo diet, you can use coconut cream instead of heavy cream to keep it compliant (or exclude both and it’s perfectly delicious as is!).
I made this for 2025 Thanksgiving potluck from scratch (as well as my family-famous Caesar dressing) and this recipe is directly from my notes.
Yield: 6-8 servings
Ingredients:
- 2 tsp avocado oil
- 4 cloves garlic, minced
- 1 whole Vidalia onion, chopped
- Pinch of salt
- 2 butternut squash, peeled and cubed
- 3 large carrots, peeled and sliced
- 1/2 tsp ground cinnamon
- 8g fresh ginger root, minced (peel removed)
- 1/4 tsp ground nutmeg
- 1/4 tsp thyme powder
- 1/4 tsp onion powder
- 1/4 tsp black pepper
- 1/4 tsp garlic powder
- Pinch of ground cloves
- Pinch of ground allspice
- Pinch of ground cardamom
- 1/2 tsp salt
- 1 TBSP honey
- 5 cups fat-free vegetable stock
- 1/2 to 2/3 cup heavy cream or coconut cream (optional)
- Salt and pepper to taste
- Optional: avocado oil for garnish
- Optional: fresh herbs like thyme or parsley for garnish
Equipment:
- Large pot
- Wooden spoon or spatula
- Measuring spoons
- Knife
- Cutting board
- Peeler
- Immersion blender or regular blender
- Ladle
- Bowls for serving
Instructions:
- Prep the Ingredients: Measure and prepare all ingredients (peel and cube butternut squash, peel and slice carrots, chop onion, mince garlic and ginger, and measure out all spices and stock).
- Cook the Garlic and Onion:
- Heat the avocado oil in a large pot over high heat.
- Add the minced garlic and sauté for about 30 seconds to a minute, until fragrant.
- Add the chopped Vidalia onion and a pinch of salt, and cook for 2-3 minutes, until they begin to caramelize.
- Add Squash, Carrots, and Spices:
- Add the cubed squash, sliced carrots, ground cinnamon, minced fresh ginger root, ground nutmeg, thyme powder, onion powder, black pepper, garlic powder, cloves, allspice, cardamom, and 1/2 tsp salt to the pot.
- Sauté for about 10 minutes on medium, stirring occasionally, until the vegetables start to soften and the spices are well incorporated.
4. Add the Stock and Honey:
- Pour in the 5 cups of fat-free vegetable stock and stir in the 1 TBSP of honey well.
- Bring to a boil, then reduce the heat and let it simmer for about an hour, stirring occasionally, until the vegetables are very tender.
Blend the Soup:
- Use an immersion blender to puree the soup directly in the pot until smooth. Alternatively, you can carefully transfer the soup in batches to a blender.
- If the soup is too thick, add a bit more stock or water to reach your desired consistency.
- Adjust the seasoning if needed, adding more salt and pepper to taste.
Optional: Add Cream:
- Once blended, return the soup to low heat.
- Gradually stir in 1/2 to 2/3 cup of heavy cream or coconut cream, heating gently until fully incorporated and warmed through. Do not let it boil.
Serve:
- Ladle the soup into bowls and garnish with a drizzle of avocado oil and fresh herbs like thyme or parsley if desired.
- Serve hot with toasted slices of sourdough for dipping and enjoy!