Home » Roasted Butternut & Carrot Soup with Tummy Soothing Spices

Roasted Butternut & Carrot Soup with Tummy Soothing Spices

by Cheryl Whyte
written by Cheryl Whyte
JUMP TO RECIPE PRINT RECIPE

Soup, Soup, Where Art Thou Soup? It’s right here! This Roasted Butternut & Carrot Soup recipe is ready and waiting for you to fall madly in love.

Two bowls of butternut squash soup with a carrot and coriander garnish this RECIPE

Soup is an incredibly delicious way of getting plenty of veggies into your day. There’s something hugely satisfying about taking 15 minutes at lunchtime to gobble down a warm bowl of nutritious soup. It helps me feel really good about myself for the rest of the day.

This Roasted Butternut and Carrot Soup tastes incredible immediately after cooking and even better the next day, making it an ideal lunch. Make ahead and reheat on demand. A 5-minute zap in the microwave and it’s ready.

Butternut squash and carrot soup in large bowl with carrot and coriander garnish

WHAT MAKES THIS A TUMMY SOOTHING SOUP?

There are so many spices to choose from and most supermarkets stock a good range. This soup recipe uses five common spices that impart great flavour. But importantly, each has been purposely selected for its tummy soothing qualities. We’re calling on the power of

  • Turmeric
  • Cumin
  • Coriander   
  • Cayenne Pepper
  • Cinnamon 

Let’s take a closer look.

TURMERIC

Turmeric can aid digestion.

CUMIN

Cumin eliminates bloating and gas following a meal.

CORIANDER

Coriander is said to relieve the symptoms of Irritable Bowel Syndrome (IBS).

CAYENNE PEPPER

Cayenne pepper produces the necessary digestive acids that can help to repair a troubled gut.

(Source) 

CINNAMON

Cinnamon can help with bloating, indigestion, nausea, gas, and gastrointestinal spasms.

(Source)

So, if you’re experiencing problems with your gut, try adding these ingredients to your food regularly. It could make a real difference.

HOW DO YOU ADD MAXIMUM FLAVOUR TO ROASTED BUTTERNUT & CARROT SOUP?

Well here’s the trick – roast the vegetables first. Especially sweet vegetables like carrots and butternut squash because they will caramelise in the oven.

It may take a little extra time to roast the veggies, but aside from a quick toss halfway through, the roasting time is hands-off. Therefore, you can be getting on with more important things while you let the oven do its magic.

HOW DO YOU MAKE ROASTED BUTTERNUT & CARROT SOUP WITH TUMMY SOOTHING SPICES?

Check out the below step-by-step instructions, or scroll down to find the printable recipe card.

STEP-BY-STEP RECIPE INSTRUCTIONS

Butternut squash soup ingredients

Preheat oven to Gas Mark 6/ 400°F/ 200°C/ Fan 180°C.

Gather and prepare your ingredients.

Peeled, halved and deseeded butternut squash on wooden chopping board

Wash the butternut squash and peel with a vegetable peeler. Slice off about 1 cm from the top and bottom ends. Stand upright and carefully slice in half. Scoop out the seeds.

Six peeled and trimmed carrots on wooden chopping board

Wash and peel the carrots. Remove the ends.

Butternut squash and carrot cubes in glass mixing bowl with garlic, salt and spices

Slice the butternut squash and carrots into chunks (about an inch in size) and place into a bowl.

Add the olive oil, garlic, cinnamon, salt and pepper to the bowl and mix until all the butternut and carrots are coated with the oil and spices.

Chopped butternut squash and carrots on baking tray with fresh thyme, garlic and spices

Pour the ingredients onto a baking tray. Lay the fresh thyme over the top and put into the oven for 20 minutes.

Baked butternut squash and carrots on baking tray with raw onions

After 20 minutes, remove the tray from the oven add the onions. Give everything a good toss. Place the tray back in the oven and roast for another 20 minutes.

Roasted butternut squash, carrots, garlic and onions on baking tray

After 40 minutes the vegetables should be nicely roasted and full of flavour. Remove the tray from the oven and place to one side.

Large saucepan with olive oil and spices

In a large saucepan, heat the remaining tablespoon of olive oil on medium-high and stir in the remaining spices (cumin, coriander, turmeric). Keep stirring for about 1 minute until the spices release their aroma.

Large saucepan with vegetables and spices

Scoop the vegetables from the baking tray into the saucepan and stir until they are coated with all the beautiful spices.

Large saucepan with vegetables, vegetable stock and coconut milk

Pour the stock and coconut milk into the saucepan. Stir until well combined and bring to a boil. Now, turn down the heat and simmer for 5 minutes.

Blended butternut squash soup in large saucepan

Turn off the heat and use an immersion blender to blend the soup until smooth.

Serve and enjoy!

Butternut squash and carrot soup in two bowls with a side of carrot crisps on a wooden tray with two spoons

Roasted Butternut & Carrot Soup with Tummy Soothing Spices

A healthy, flavour-packed soup made with roasted butternut squash, carrots and the tummy soothing spice of turmeric, coriander, cumin, cayenne and cinnamon. Ideal for those people suffering from tummy-bloating or IBS.
4.10 from 31 votes
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Prep Time: 10 minutes
Cook Time: 50 minutes
Total Time: 1 hour
Servings: 6
Calories per Serving: 272kcal
Author: Cheryl Whyte

Equipment

Ingredients
 

  • 500 g Carrots Chopped into 1-inch pieces
  • 650 g Butternut Squash Chopped into 1-inch pieces
  • 1 tsp Cinnamon
  • 3 Garlic Cloves Whole, slightly crushed with the back of a knife
  • 1 tsp Sea Salt
  • 1 tsp Black Pepper (Freshly Ground)
  • 2 tbsp Extra Virgin Olive Oil Divided
  • 4 Sprigs Fresh Thyme
  • 1 Onion Chopped into 6 wedges
  • 1 tsp Ground Turmeric
  • 1 tsp Ground Cumin
  • 1 tsp Ground Coriander
  • ½ tsp Cayenne Pepper
  • 1 litre Vegetable Stock
  • 400 g Coconut Milk

Instructions
 

  • Preheat oven to Gas Mark 6/ 400°F/ 200°C/ Fan 180°C.
  • Get your equipment ready and prepare your ingredients.
  • Place the carrot and butternut squash chunks into a large bowl. Add the cinnamon, garlic cloves, salt, pepper and 1 tablespoon of the olive oil into the bowl and mix everything until the vegetables are evenly coated. Now, pour the ingredients out onto a baking tray in one layer (you may need to use two trays to avoid overcrowding). Place the fresh thyme on top of the vegetables and bake in the oven for 20 minutes.
  • Remove the tray from the oven. Now, add the onions to the tray and give everything a really good toss. Place the tray back into the oven for a further 20 minutes. Now, remove the vegetables from the oven and put to one side.
  • Put a large saucepan on medium-high heat and add the remaining tablespoon of olive oil. Add the remaining spices (turmeric, cumin, coriander, cayenne pepper) and stir continuously for 1 minute. Next, add the vegetable stock and coconut milk and bring to the boil. Now, turn down the heat and simmer for 5 minutes.
  • After 5 minutes, remove from the heat and blend the soup until smooth using an immersion blender.
  • Serve and enjoy!

Notes

LEFTOVERS: Butternut and Carrot Soup will last in the refrigerator for 3 – 4 days and will maintain quality in the freezer for up to 4 months.
 
FOOD SAFETY: Once the Butternut and Carrot Soup has cooled completely, divide leftovers into individual portions and transfer to airtight heavy-duty freezer bags or glass containers. Refrigerate or freeze within 2 hours of being left at room temperature to avoid bacteria growth. 
 
FRIENDLY ADVICE: Avoid putting leftovers in plastic containers. The turmeric in the sauce will stain them yellow and ain’t no detergent in this world getting that out! 
 
HOW TO REHEAT:
 
Microwave from Chilled: place the Butternut and Carrot Soup in a microwave-safe dish and heat on high for 3-5 minutes, stirring once halfway through. Serve piping hot. 

Nutrition

Calories: 272kcal | Carbohydrates: 26g | Protein: 4g | Fat: 19g | Saturated Fat: 13g | Sodium: 461mg | Fiber: 5g | Sugar: 7g
Course | Soup
Cuisine | English
Keyword | Healthy Soup, Real Food Recipes, Vegetarian Recipes
DID YOU MAKE THIS RECIPE? Share a photo and tag @therealfoodgeek so I can see all your delicious creations!

I hope you LOVE this recipe as much as I do!

And, if you do get the chance to give this Roasted Butternut & Carrot Soup with Tummy Soothing Spices a try, please drop me a note in the comment section and provide star rating. I’d love to know what you think.

Thanks so much for reading.

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Two bowls of butternut squash and carrot soup in a wooden tray with carrot crisps

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Cheryl Whyte is a Certified Culinary Medicine Coach with an internationally accredited Diploma in Culinary Medicine from The Culinary Medicine College in London. She is also a recipe developer, food photographer, and blogger. Cheryl is passionate about sharing healthy recipes and spreading the joy of eating real food.