FUEL | Squash Soup For The Soul


It’s ALMOST Fall ya’ll and I’m back in the cooking mood!! If Starbucks can start PSL season in September, darn it I can start with my fall food funzies! Dont’ judge! My all time fave season to cook for is here.

Real talk, I fell off the food prep train for a bit, gained a few pounds and time to snap back. Soup to snap back..where’s my spoon!


This soup was part of meal prep and for protein I paired it with Turkey muffins! Because it’s what I had, maybe not ideal but it works. Enjoy!

Serves: 8-10 (1-Cup servings)



– 1 large butternut squash

– 6 carrots

– 4 cloves garlic

– 1 thumb size piece (or larger) of fresh ginger

– 1 yellow onion

– 32 oz Vegetable Stock

– Water

– Olive or avocado oil

– Salt & pepper

**Optional – 1/2 cup canned coconut milk

**Optional – Pumpkin seeds, pistachios or nuts of choice for garnish



1️⃣Vent the butternut squash 5-6 times and place on a baking sheet in the oven at 400 degrees for 40-50min or until soft. 2️⃣Remove the squash and cut in half. Remove the seeds and let cool. Set aside.

3️⃣Cover the bottom of a large stock/soup pot with oil and add diced onion and a bit of salt on low heat. Cook 5-10 minutes until the onion becomes translucent. Add garlic and ginger with salt and pepper to taste and cook another 5 min so the flavors blend. 

4️⃣Cut the cooked butternut squash into large chunks. Wash and cut the raw carrots into large chunks as well. 

5️⃣Add the 3/4 of the vegetable stock to the soup pot, then the carrots and squash, then add the remaining vegetable stock to barely cover the vegetables.

6️⃣Bring to a boil and then simmer until the carrots are tender.

7️⃣Using a potato masher, crush the cooked veg then blend to your preference. I usually like to blend half leaving some of the mashed carrots and squash for some texture.

⏺OPTIONAL: Stir in something creamy if desired. I used 1/2 cup of canned coconut milk and it was perfect. ———————————————

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