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Squash, Carrots and Orange Soup

Squash, Carrots and Orange Soup

Gather the taste of fall in your spoon with this pureed soup of carrots, squash and orange. Pureed soups are easy to prepare and are a warming dish on cool fall and winter evenings. Choose your favorite winter squash — acorn, butternut, pumpkin, kabocha — and let your taste buds run wild. Most winter squashes have a similar nutty, sweet taste, so this recipe spans across all squashes.

Winter squashes, carrots and oranges all contain some Vitamin C, which can be a helpful nutrient during cold and flu season. Having a well-balanced, nourishing diet may be even more important than mega-dosing on Vitamin C for fighting off a cold or flu. Luckily, winter squashes contain B vitamins, fiber and the plant form of Vitamin A.

The coconut milk and stock provides a thick, rich base for this pureed soup. You could have this as a warming breakfast on it’s own, perhaps with an egg on the side. Or, serve for dinner with a side of leftover protein.

Squash, Carrots and Orange Soup Recipe

Serves: 4Prep: 15 minCook: 30 min

Protein: 9g / %

Carbs: 52g / %

Fat: 7g / %

Values are per portion. These are for information only & are not meant to be exact calculations.


  • 1 large squash of your favorite kind, about 3 lb, peeled and cubed
  • 4 carrots, peeled and chopped
  • Juice from 1 orange
  • 4 cups vegetable or chicken stock
  • 1/4 cup coconut milk
  • 1/2 tsp. chili flakes (optional)
  • Cooking fat
  • Sea salt and freshly ground black pepper


Fast Prep Fast Cook Cooking: Stovetop Egg-free Dairy-free Nut-free Shellfish-free

Soup preparation


  1. In a saucepan over medium heat, melt the cooking fat and cook the carrots and squash for 4 to 5 minutes.
  2. Pour in the stock and cook for 10 to 15 minutes, or until everything is soft.
  3. Pulse the soup with the coconut milk using an immersion blender until the texture is smooth. Add more coconut milk or stock for a smoother soup.
  4. Pour in the orange juice and give one last stir.
  5. Serve the soup topped with chili flakes and season to taste.
Photo of Ashley Noël

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