As the days grow shorter and the air turns crisp, there’s nothing quite like the comfort of a warm, homemade soup. This Butternut Squash & Carrot Soup is my go-to recipe for a quick weeknight meal or something savory on lazy weekends. It’s creamy, packed with flavor, and so easy to make in the Instant Pot. Plus, it’s the perfect way to use up that fall harvest from the garden or the local farmer’s market.
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Why You’ll Love This Soup
Vegan, Gluten-Free, and Dairy-Free Friendly
This soup is naturally vegan and gluten-free, and it’s dairy-free too if you skip the coconut milk swirl (or leave it in for extra creaminess — your call). It’s a great one to keep in your back pocket for potlucks, meal prep, or anyone in the family avoiding dairy or gluten.
Nutrient-Packed
Butternut squash and carrots are both rich in vitamins A and C, making this soup not only delicious but also incredibly nourishing. It’s a great way to boost your immune system as the cold weather sets in.
Simple
With just a handful of pantry staples and fresh produce, you can whip up this soup in no time. The recipe is straightforward, so even if you’re new to cooking, you’ll find it easy to follow.
Convenient
The Instant Pot lets me cook this soup to perfection without having to watch it like I would at the stove top.
EASY BUTTERNUT SQUASH & CARROT SOUP
Ingredients You’ll Need
1 medium butternut squash, peeled, seeded, and cubed (about 6 cups)
4 large carrots, peeled and chopped (about 4 cups)
1 medium onion, chopped
3 cloves garlic, minced
4 cups vegetable broth
1 tsp ground cumin
1/2 tsp ground cinnamon
1/4 tsp ground nutmeg
1 tsp salt (adjust to taste)
1/2 tsp black pepper
1/2 tsp smoked paprika
2 tsp olive oil
1/2 cup coconut milk
Fresh cilantro or parsley, for garnish (optional)
Toasted sliced almonds, for garnish (optional)
My Favorite Equipment to Make this Soup Easy
Food Chopper
The Fullstar food chopper allows me to quickly cube the butternut squash, carrots and onions.
Small Vegetable Chopper
I love using the OXO food chopper to quickly mince garlic and it’s great for small batches of onions as well!
Instant Pot
If I had only one piece of equipment to choose to cook with it would be my Instant Pot. It just does everything I need in one pot.
Immersion Blender
An immersion blender is very helpful in blending your soup. You can blend it smoothly in the Instant Pot without having to transfer hot soup to a blender in batches which takes up more time in blending and cleaning more dishes.
DIRECTIONS
Step One: Prepare the Ingredients
First peel, seed, and cube the butternut squash, or buy pre-cut and cubed squash to make this extra quick and easy.
Peel and chop the carrots, or buy pre-peeled and chopped carrots.
Chop the onion and mince the garlic (you can buy these pre-chopped too!).
Step Two: Sauté the Aromatics
Set your Instant Pot to the “Sauté” mode and add 2 tsp of olive oil.
Once the oil is hot, add the chopped onion. Sauté for 3-5 minutes until the onion is translucent and fragrant. Even better if you’d like to cook the onion longer till it starts to caramelize to a deep golden brown.
Step Three: Add the Vegetables
Add the garlic, cubed butternut squash, and chopped carrots to the Instant Pot.
Then, stir in the ground cumin, cinnamon, nutmeg, salt, black pepper, and smoked paprika (if using). Cook for another 5 minutes to allow the spices to become aromatic.
Step Four: Add the Broth
Pour in the vegetable broth, making sure all the vegetables are submerged. Stir well to combine.
Step Five: Pressure Cook
Cancel the “Sauté” mode, secure the lid on the Instant Pot, and set the valve to the “Sealing” position. Select the “Pressure Cook” or “Manual” mode and set the timer for 10 minutes on high pressure.
Step Six: Release Pressure
Once the cooking time is complete, allow the pressure to release naturally for 10 minutes, then carefully turn the valve to “Venting” to release any remaining pressure.
Step Seven: Blend the Soup
Use an immersion blender to blend the soup directly in the Instant Pot until smooth. Alternatively, you can transfer the soup in batches to a blender or food processor and blend until smooth, then return it to the Instant Pot.
Stir in the coconut milk at this stage.
Step Eight: Serve
Taste the soup and adjust the seasoning if needed.
Ladle the soup into bowls and garnish with fresh cilantro or parsley and toasted sliced almonds, if desired.
Can I cook this on the stovetop?
Absolutely! Use a large pot on the stovetop and follow directions for sauteing the vegetables. After the vegetable broth is added, cover and cook the soup until the squash and carrots are very tender, about 20 minutes. Then blend until smooth and enjoy.
Easy Butternut Squash Soup with Carrots (Instant Pot)
Ingredients
- 1 medium butternut squash - peeled, seeded, and cubed (about 6 cups)
- 4 large carrots - peeled and chopped (about 4 cups)
- 1 medium onion - chopped
- 3 cloves garlic - minced
- 4 cups vegetable broth
- 1 tsp ground cumin
- 1/2 tsp ground cinnamon
- 1/4 tsp ground nutmeg
- 1 tsp salt - adjust to taste
- 1/2 tsp black pepper
- 1/2 tsp smoked paprika
- 2 tsp olive oil
- 1/2 cup coconut milk - canned
- Fresh cilantro or parsley - for garnish (optional)
- Toasted sliced almonds - for garnish (optional)
Instructions
- First peel, seed, and cube the butternut squash, or buy pre-cut and cubed squash to make this extra quick and easy. Peel and chop the carrots, or buy pre-peeled and chopped carrots. Chop the onion and mince the garlic (you can buy these pre-chopped too!).
- Set your Instant Pot to the "Sauté" mode and add 2 tsp of olive oil. Once the oil is hot, add the chopped onion. Sauté for 3-5 minutes until the onion is translucent and fragrant. Even better if you’d like to cook the onion longer till it starts to caramelize to a deep golden brown.
- Add the garlic, cubed butternut squash, and chopped carrots to the Instant Pot. Then, stir in the ground cumin, cinnamon, nutmeg, salt, black pepper, and smoked paprika (if using). Cook for another 5 minutes to allow the spices to become aromatic.
- Pour in the vegetable broth, making sure all the vegetables are submerged. Stir well to combine.
- Cancel the "Sauté" mode, secure the lid on the Instant Pot, and set the valve to the "Sealing" position. Select the "Pressure Cook" or "Manual" mode and set the timer for 10 minutes on high pressure.
- Once the cooking time is complete, allow the pressure to release naturally for 10 minutes, then carefully turn the valve to "Venting" to release any remaining pressure.
- Use an immersion blender to blend the soup directly in the Instant Pot until smooth. Alternatively, you can transfer the soup in batches to a blender or food processor and blend until smooth, then return it to the Instant Pot. Stir in the coconut milk at this stage.
- Taste the soup and adjust the seasoning if needed. Ladle the soup into bowls and garnish with fresh cilantro or parsley and toasted sliced almonds, if desired.
Nutrition
Substitutions & Variations
No Instant Pot? No problem — see the stovetop directions above. You can also make this in a slow cooker: add all ingredients except the coconut milk, cook on low for 6-7 hours or high for 3-4, then blend and stir in the coconut milk at the end.
Different squash: Acorn squash or a sugar pumpkin both work well in place of butternut if that’s what you have on hand.
Swap the coconut milk: Heavy cream or half-and-half will work if you’re not dairy-free. For a lighter version, just leave it out — the soup is still plenty creamy from the blended vegetables.
Add protein: Stir in a can of white beans or chickpeas before blending for a heartier, more filling soup.
Turn up the spice: Add a pinch of cayenne or extra smoked paprika if you like a little heat.
Serving Suggestions
This Butternut Squash & Carrot Soup is incredibly versatile. Here are a few ways to enjoy it:
With Crusty Bread: Serve alongside a slice of warm, crusty bread for a simple and satisfying meal.
As a Starter: This soup makes an excellent starter for a fall dinner party. It’s light yet flavorful and sets the tone for a cozy, comforting meal.
Meal Prep: Make a big batch and store it in the fridge for up to four days, or freeze it in portions for easy lunches and dinners.
I hope you find this soup as delicious as it is comforting when you need to warm up on a chilly day. To me, the flavors are a perfect celebration of fall—the sweetness of the squash and carrots with the warmth of all the spices. Plus, it’s pretty hard to beat the convenience of the Instant Pot. You can have this soup on the table in no time!
So, grab your Instant Pot and cozy up with a bowl of this delicious soup. It might just become your new fall favorite!
