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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 from 15 votes
Prep Time: 10 minutes
Cook Time: 50 minutes
Total Time: 1 hour
Servings: 6
Calories: 272kcal
Author: Cheryl Whyte


  • Sharp Knife
  • Chopping Board
  • Mixing Bowl
  • Baking Tray
  • Large Saucepan
  • Wooden Spoon
  • Measuring Jug
  • Immersion Blender


  • 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


  • 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!


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! 
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. 


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
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