Creamy Squash & Carrot Soup

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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 141.5
  • Total Fat: 7.6 g
  • Cholesterol: 0.0 mg
  • Sodium: 509.4 mg
  • Total Carbs: 17.1 g
  • Dietary Fiber: 3.0 g
  • Protein: 2.2 g

View full nutritional breakdown of Creamy Squash & Carrot Soup calories by ingredient
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Number of Servings: 4


    Summer squash (you can probably substitute any type of hard squash - butternut, acorn etc.), 2 cup, chopped
    Baby Carrots, raw, 10 large (Or just 1/4 cup or so of carrots)
    Sweet potato, 1 cup, cubes (skin removed)
    Coconut Milk, .33 cup
    Onions, raw, .5 cup, chopped
    Olive Oil, 1 tbsp
    1/4 tsp. Cumin Powder
    Cinnamon, ground, .5 tsp
    Garlic, 1 clove
    Vegetable Broth, 2 cup
    Spices, to taste
    Salt, to taste


If using a blender to blend the soup, do not fill it more than half way with the hot soup, or it could explode all over your kitchen!

This recipe does not need much (if any) added salt because the broth should have plenty. If you use a sodium free or low sodium broth, salt to taste if you desire.


Chop all your ingredients (large dice), except the garlic - crush or finely chop that.

Add olive oil, garlic & onions in a medium saucepan over medium-low heat. Let cook for a few minutes until it starts smelling really good. Add in the rest of the veggies and cook for 5 minutes until squash and potatoes begin to soften.

Add 1/8-1/4 teaspoon of each of whatever spices as you desire - I used cumin, cinnamon, paprika, coriander, cayenne pepper, and some nutmeg, and a little salt.

Add the broth, and bring to a boil. Then reduce heat to low and let simmer for 10-25 minutes, until potatoes are cooked and soft.

Use an immersion blender to blend soup to desired consistency. If you do not have an immersion blender, you can use a regular blender but DO NOT FILL IT MORE THAN HALFWAY WITH SOUP! It could explode everywhere.

Return soup to heat and bring back to a simmer. Add the coconut milk and incorporate it well.

Serve with a dollop of coconut milk and sprinkling of paprika.

Serving Size: Makes 4 servings

Number of Servings: 4

Recipe submitted by SparkPeople user TMP311.

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