December 13, 2013

Butternut Squash Carrot Potato Soup

Filed under: Prep2eat — Tags: , , , , , , — prep2eat @ 11:58 am



Photos by “The Souper” at Prep2eat

Today I was in the mood for a warm, creamy (non-dairy) bowl of soup. A snow storm is coming this weekend and the bitter cold, windy weather is already here in the northeast of the US.

This updated version of my usual Butternut Squash Soup is milder with seasoning of salt, pepper and flavoring from the low-sodium chicken broth used.

I think this soup version is a new favorite.

What you will need:

cutting board

kitchen knife

vegetable peeler

large soup pot with matching lid

wooden spoon

measuring cup

tasting spoon

immersion blender or regular food blender


Canola oil, 3 tablespoons

Butternut squash, one medium size

Carrots, two large

One White Potato, medium size OR one medium Sweet Potato (eliminate carrots)

One small onion

One garlic clove

Chicken Broth, one low-sodium box (4 cups or 32 ounces.)

Cold water, 1-2 cups

Kosher salt, about 2-3 teaspoons

Crushed black pepper, about 1-2 teaspoons

Cooking Process:

Wash and dry carrots and potato

Peel two carrots and one medium potato

Cut slices of a medium butternut squash and trim the outer thick covering off. (Use half of a whole butternut squash.)

Cut the peeled butternut squash into small cubes

Cut the carrots into thin slices

Peel and chop one small onion

one garlic clove, peeled and cut into small pieces

Cut peeled potato into small cube-size pieces

Put the canola oil into the soup pot and heat on stove top on medium-high heat for one or two minutes. Carefully put the chopped onions into the heated oil and stir around with the wooden spoon. When the onions have cooked in the oil for two to three minutes and look softer add the rest of the cut vegetables, potato and garlic. Continue stirring the mixture with the wooden spoon. Add half of the Kosher salt and half of the pepper.

After 3-4 minutes or when the cooking vegetables in the pot look softer, slowly add the chicken broth and continue to stir the mixture in the pot with the wooden spoon. Slowly add 1-2 cups of cold water. The amount of water is determined by tasting the cooking soup for texture and strong flavor. More water will dilute a very strong flavor from the chicken broth.

Lower the temperature of the cooking soup to a low setting and partially cover the soup pot. Cook the soup at low temperature setting for 20-30 minutes.

With the temperature of the stove top burner off, use an immersion blender to blend the cooked soup into a smooth texture. If a food blender is used, wait for the cooked soup to cool down before blending the soup.

Use remaining Kosher salt and crushed black pepper for adjusting the flavor of the cooked soup.

Reheat the soup before serving.



  1. Thank you! I have been looking for a butternut squash soup recipe without the heavy creams!

    Comment by Nickie Brook — December 13, 2013 @ 12:56 pm

    • Hi Nickie, most of my recipes are dairy-free or basic recipe dairy-free with an option to add cheese individually if serving a whole family with different dietary needs.

      Comment by prep2eat — December 13, 2013 @ 4:43 pm

      • That is great to know! I will be sure to stop by your page again. Thank you!

        Comment by Nickie Brook — December 16, 2013 @ 12:28 pm

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