Butternut Squash, Carrot and Ginger Soup

Butternut Carrot Ginger Soup 1171995657 770X553 1 745X490

This hearty, tasty soup is full of flavor but low in calories. It’s also naturally sweet, with carrots and butternut squash.


  • 2 tablespoons extra virgin olive oil
  • 8 ounces (1 ¼ cups) onion – diced (about 1 large onion)
  • 9 ounces (2 cups) carrots – peeled and diced (about 4 medium carrots)
  • 1 teaspoon fresh ginger – minced
  • 46 ounces (9 cups) butternut squash – peeled, seeded and diced (about 3 medium squash, 5 ½ pounds whole)
  • 10 cups liquid vegetable broth
  • 1 pinch cayenne pepper (optional)


  1. In a pot, sautée the onion in olive oil on low flame until clear.
  2. Add carrots and sautée 10 minutes.
  3. Add ginger and sautée two minutes.
  4. Add butternut squash and vegetable stock and bring to a boil, then turn heat to medium low heat and simmer for 45 minutes.
  5. Puree with a blender until smooth and serve.

Nutrition information

Makes 17 servings

Each 1-cup serving contains:

  • Calories 70
  • Sodium 230mg
  • Sugars 4g
  • Cholesterol 0mg
  • Saturated fat 0g
  • Fiber 3g
  • Protein 1g
  • Carbohydrate 13g

Chef’s Notes:

Soup can be blended using a normal blender or an immersion blender. Immersion blenders tend to be safer, quicker, and easier to clean. This soup freezes well.

Recipe courtesy of Wellness Institute Executive Chef Jim Perko, CEC, AAC

This article is from Cleveland Clinic and was legally licensed through the Industry Dive publisher network. Please direct all licensing questions to legal@industrydive.com.

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