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Squash, Carrots and Orange Soup Recipe

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.

Squash Carrots and Orange Soup

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 provide a thick, rich base for this pureed soup. You could have this as a warming breakfast on its 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: 4 Prep: 15 min Cook: 30 min

Ingredients

Squash Carrots and Orange Soup Recipe Preparation

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.
Squash Carrots and Orange Soup Recipe
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Squash Carrots and Orange Soup Recipe

Choose your favorite winter squash, then let your taste buds run wild with the flavors of fall in this pureed soup of carrots, squash and orange.
Course Soup
Cuisine American
Keyword carrot, carrots soup, orange, orange soup, soup
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings 4 people
Calories 129kcal
Cost 5

Ingredients

  • 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

Instructions

  • In a saucepan over medium heat, melt the cooking fat and cook the carrots and squash for 4 to 5 minutes.
    4 carrots, Cooking fat, 1 large squash of your favorite kind
  • Pour in the stock and cook for 10 to 15 minutes or until everything is soft.
    4 cups vegetable or chicken stock
  • 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.
    1/4 cup coconut milk, 4 cups vegetable or chicken stock
  • Pour in the orange juice and give one last stir.
    Juice from 1 orange
  • Serve the soup topped with chili flakes and season to taste.
    1/2 tsp. chili flakes, Sea salt and freshly ground black pepper

Nutrition

Calories: 129kcal | Carbohydrates: 26g | Protein: 2g | Fat: 3g | Saturated Fat: 3g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 0.2g | Sodium: 967mg | Potassium: 727mg | Fiber: 4g | Sugar: 7g | Vitamin A: 21993IU | Vitamin C: 40mg | Calcium: 98mg | Iron: 2mg