Healing Butternut Squash and Carrot Curry Soup

Sharing some of my favorite recipes from food creator, certified health coach and host of TV Series, Elizabeth Eats.


Most of the time I like to keep this soup vegetarian and since the Vitamix makes it so creamy there is no need to add any coconut milk. However, if you want to make it even more decadent and bump up the heartiness, add a small can (4-5 ounces) of organic full-fat coconut milk.

Healing Butternut Squash and Carrot Curry Soup

Prep Time: 20 minutes
Total Time: 60 minutes
Serves 4-6



  • 1 medium to large butternut squash, peeled & cut into 1 inch cubes (about 4 cups)

  • 1 pound carrots, cleaned and chopped into 1 inch pieces (about 7 or 8 large carrots)

  • 1 apple, peeled, cored and cut into 1 inch pieces (I used a gala apple)

  • 1/2 yellow onion, peeled & cut in half, root end attached

  • 3 garlic cloves in their skins

  • 2 tablespoons extra virgin olive oil

  • 3 teaspoons fine sea salt, divided

  • 1/4 teaspoon freshly ground black pepper

  • 1 quart (4 cups) veggie broth or organic chicken broth

  • 3/4 teaspoon mild yellow curry powder

  • 1/2 teaspoon ground ginger

  • 1 tablespoon raw honey

  • purified water

  • raw pumpkin seeds (aka pepitas) to garnish


Preheat the oven to 400°F. Drizzle the butternut squash, carrot, apple, onion and garlic with about two tablespoons extra virgin olive oil, one teaspoon of sea salt and 1/2 teaspoon black pepper. Arrange on two baking sheets and roast for about 25-30 minutes, until soft and slightly golden. Flip with a spatula about 15 minutes in to ensure even cooking. Leaving the garlic in its skin will prevent it from burning, remember to remove the skin after roasting before pureeing the soup. Leaving the root end of the onion in tact will also help it roast evenly, remove the root end before pureeing.

Note: Always be very careful when blending hot liquids; hot liquids expand when blending and can escape from the blender. Read all of the instructions below before continuing.


If using a Vitamix or high speed blender, carefully place the roasted squash, carrots, apple, onion and peeled garlic in the blender with the broth, curry powder, ginger, honey and 2 teaspoons sea salt. Keep about two cups of purified water on hand to thin out in the blender as needed. I end up using about 1.5 cups. Secure the blender lid and place a folded kitchen towel over the lid for safety and hold the blender very tight to the base. Start on low, turn the Vitamix on and slowly increase the speed to high. Add water or full fat coconut milk if needed. Blend until smooth and creamy, about 90 seconds. Return to the soup pot and cover to keep warm for serving.


Combining abundant fall flavors with the healing properties of yellow curry power makes this Butternut Squash & Carrot Curry Soup the perfect afternoon meal to boost your immune system and detox your digestion. It’s basically just plants and healing spices with a dash of heart-healthy olive oil, so eat up!

Mild yellow curry powder is usually some kind of blend of turmeric, coriander, ginger, cumin, cinnamon, black pepper, mustard, cardamom and other ingredients, all of which have medicinal and healing properties. All brands are different so try a few to find one that you love, just be sure that the only ingredients in your curry powder are spices, no fillers, preservatives or sugar – ever.

Most yellow curry already contains ginger but I always add a little more for extra flavor, nutrition and heat since it compliments the other ingredients so well. You’ll notice this soup really develops a kick the longer it sits.