Autumn Soup

Autumn Soup = butternut squash, sweet potatoes and carrots

Autumn Soup = butternut squash, sweet potatoes and carrots

This soup tastes like Autumn. It’s made with three fall favorites: butternut squash, sweet potatoes, and carrots (ok, you got me – carrots are an anytime favorite) and warming flavors like nutmeg, cinnamon and fresh ginger. Therefore this = Autumn Soup. :)

Butternut squash is a classic fall fruit. Yep, it’s a fruit – not a vegetable in case you were wondering. Makes sense doesn’t it? It’s sweet and nutty and it’s flesh is a beautiful orange color. Combine butternut squash with sweet potatoes and carrots and well, you’ve got an awesome team. Three musketeers? Psh. Try the three buttersweetcarroteers.

Making soup is great because there’s so little to clean up afterward. It’s a one pot meal. This particular butternut squash soup is both sweet and savory. The freshly grated nutmeg adds a nutty, earthy and cinnamon-esque flavor to the dish. The ginger adds a little spiciness and the carrots add plenty of sweetness. It’s a soup with a lot of depth and flavor for not a lot of prep work.

When I cook squash, I typically roast it in the oven. That’s because I like the taste and it also helps the squash keep its shape [see my Indian Roasted Butternut Squash recipe here]. Since we’re making a soup, I use the microwave because I’m not worried about the squash keeping its shape. Rather than painstakingly peeling and chopping the squash – just stab it with a fork instead (in several places) and put the whole thing in the microwave for 5 minutes. If it’s still hard, put it in for another few minutes. Basically, do this until you can easily take the peel off with a knife.

This soup is definitely filling as is, but if you’d like, try topping it off with some crumbled bacon. Bacon adds texture – a nice salty crunch to the soup. Also, bacon is awesome.

a little bacon makes everything better

a little bacon makes everything better

Autumn Soup
  • 2 small butternut squash (or 1 large), peeled and chopped
  • 6 medium carrots, chopped
  • 1 large sweet potato, peeled and chopped
  • 4 cups stock (vegetable or chicken broth is fine. I used leftover homemade chicken stock from this recipe), can always add more for a thinner soup
  • 1 tbs Coconut Oil
  • 1 onion, roughly chopped
  • 4 cloves garlic, chopped
  • 1 inch ginger, chopped
  • 1 serrano pepper, chopped
  • 2 tsp Coriander Powder
  • 1 teaspoon Paprika
  • ½ tsp ground Cumin Powder
  • ¼ tsp ground cinnamon
  • ¼ tsp freshly grated nutmeg
  • Salt and freshly ground black pepper
  • Bacon, cooked and crumbled (optional)
  1. Stab butternut squash with a fork in several places and then microwave for 5-7 minutes or until you can easily peel and chop the squash.
  2. Heat oil in a saucepan on medium heat. Add onions and pinch of salt.
  3. Once the onions turn soft and translucent, add serrano pepper ginger and garlic. After a couple minutes add the spices and let them bloom.
  4. Add the stock, butternut squash, carrots and sweet potatoes.
  5. Cook covered for 30-40 minutes or until the veggies are soft.
  6. Puree with an immersion blender or in batches in a food processor.
  7. Serve with crumbled bacon (optional, but delicious) to make a more protein-packed meal.
You can adjust the amount of stock/broth to your liking. I like this soup nice and thick, so I only used 4 cups of broth.


  1. Face says

    This is now a staple in my house. Plain is terrific. Add chicken & top with cooked cranberrys’, bacon & sour cream? Just plain decadent!

  2. Rachael says

    I just made this for dinner and it was soooo good!! Simple to make. The only thing I did different was to add some apples to it while it was cooking. Thank you for this recipe! I have been looking for a good butternut soup recipe for a long time!

  3. Pam Brown says

    I love your recipes. I am following Dr. Susan Blum’s Autoimmune Recovery elimination diet and all these recipes are so awesome. I get so tired of wasting expensive ingredients in yucky recipes. Thanks so much. Here’s to health.


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