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Roasted Garlic Carrot Squash Soup

With its comforting warmth, nutritional benefits, and delightful flavors, this Roasted Garlic Carrot Squash Soup is all about fresh spring cooking. It’s a versatile recipe that allows for customization with different types of squash, making it a staple for any soup lover. 

I have always considered Spring Carrot season. Carrot recipes start popping up everywhere and I for one am here for it. Spring may be around the corner but if you live in Ontario it will be quite a bit longer before we can declare soup season to be over. I mean, is it ever over? I could eat a warm comforting bowl of soup all year round. This is how this soup came to be. I wanted a cozy bowl of soup that sticks to the ribs and this one did just that.

I also wanted to up the fibre so I created a crispy white bean garnish that is so fun to eat and the perfect snack long after the soup has been slurped. My Roasted Garlic Carrot Squash Soup stands out with its rich flavors and textures. This recipe not only promises to satisfy your craving for comfort food but also packs a nutritional punch, making it a must-try dish this season.

Ingredients for Carrot Squash Soup

  • Onion: The onion offers a foundational base, adding both sweetness and depth to the soup.
  • Garlic: Roasted garlic lends a rich, mellow flavor, complementing the sweetness of the carrots and squash.
  • Carrots: Carrots provide a natural sweetness and vibrant color and are arguably the main ingredient of this soup.
  • Kabocha squash: Kabocha squash is selected for its sweet, nutty flavor and creamy texture, which forms the heart of the soup. If these are not available locally you could swap for butternut squash.
  • Cherry tomatoes: These add a slight tanginess and freshness, balancing the richness of the other ingredients.
  • Celery: Celery contributes a subtle, earthy flavor and additional depth to the soup.
  • Chili flakes: These chili flakes introduce a gentle heat and complexity to the soup without overwhelming it.
  • Curry powder: Curry powder adds warmth and a hint of exotic spice, enhancing the soup’s aromatics.
  • Cumin: Ground cumin brings a slightly earthy, warm flavor that pairs well with the sweetness of the squash and carrots.
  • Paprika: Paprika offers a sweet and smoky undertone, adding depth and color to the soup.
  • Ground coriander: This spice contributes a lemony, floral note that complements the earthy flavors of the soup.
  • Bone broth: Bone broth provides a rich, nutritious base that adds depth and body to the soup. If you’re opting for a vegan version any other soup base will do.
  • Navy beans: Navy beans are used for the crispy garnish, adding a delightful contrast in texture and a protein boost.
  • Garlic powder: This adds a concentrated burst of garlic flavor to the crispy bean garnish.
  • Onion powder: Onion powder enhances the savory notes of the bean garnish.
  • Cornstarch: Cornstarch is key to achieving the crispy texture of the navy bean garnish.

What is Kabocha Squash?

Kabocha squash, also known as Japanese pumpkin, has a sweet, nutty flavor and velvety texture making it an ideal base for soup. Rich in vitamins, fibre, and antioxidants, kabocha squash not only enhances the soup’s taste but also its nutritional profile. Many other squashes would be a suitable substitute for this recipe so if you cannot get your hands on a kabocha squash try using butternut, pumpkin or winter squash.

Can I Use Butternut Squash?

Absolutely! While kabocha squash is preferred for its sweetness and texture, butternut squash makes a fantastic substitute. It offers a similar flavour profile and creamy consistency, ensuring your Carrot Squash Soup remains delicious and comforting.

How to Make Carrot Squash Soup

Begin by preheating your oven to 400°F and preparing a large baking tray with parchment paper. slice the garlic bulbs top off, drizzle with a teaspoon of olive oil, and a sprinkle of sea salt before wrapping it snugly in tinfoil. Meanwhile, mix the spices in a small bowl and prepare your kabocha squash by lightly oiling the inside and dusting it with the spice mixture. Place it cut side down on the tray. Toss the carrots, onions, celery, and cherry tomatoes with additional olive oil and the rest of the spice mix, arranging them around the squash. Add the wrapped garlic to the tray, letting all the vegetables roast in the oven for 50 minutes, filling your kitchen with enticing aromas.

Once roasted to perfection and cool enough to handle, the real magic begins. Scoop the soft, flavorful flesh of the squash from its skin and place it into a blender, adding in the roasted vegetables. Squeeze the roasted garlic out of its skin, adding a caramelized depth to your soup. Pour in the broth and water, blending everything into a smooth. Once you have achieved a velvety concoction bursting with flavour transfer it to a pot and warm.

No bowl of this exquisite soup is complete without its crispy navy bean garnish. Toss drained and dried navy beans with a mixture of spices and cornstarch, then spread them out on a parchment-lined baking sheet to bake until golden and crispy. This garnish adds a delightful crunch and a protein punch, perfectly complementing the soup’s smooth texture. Serve the soup adorned with these crispy beans and a final drizzle of olive oil for an added touch of luxury. This soup not only warms the heart but is also perfect for freezing which means you can enjoy the comfort of a home-cooked meal any time.

Why You’ll Love This Carrot Squash Soup

I love cooking with seasonal ingredients and I love making soups! They are easily one of my favorite things to eat no matter what the temperature outside is. This beautiful soup blends the natural sweetness of carrots and squash with the robust flavors of roasted garlic and spices. The crispy navy bean garnish not only adds a playful texture but also elevates the nutritional value, making this soup a balanced, satisfying dish. Whether you’re looking for a cozy dinner option or a nutritious lunch, this soup is sure to please!

Roasted Garlic Carrot Squash Soup

Teri-Ann Carty
With its comforting warmth, nutritional benefits, and delightful flavors, this Roasted Garlic Carrot Squash Soup is all about fresh spring cooking. It’s a versatile recipe that allows for customization with different types of squash, making it a staple for any soup lover. 
Prep Time 20 minutes
Cook Time 1 hour 30 minutes
Course Dinner, Lunch, Main Course, Soup
Cuisine Canadian
Servings 6


  • soup pot, baking tray, stove top, oven


  • 1 medium onion quartered
  • 1 bulb garlic top trimmed
  • 4 medium carrots rough chopped
  • 1 kabocha squash halved and deseeded
  • 3 cups cherry tomatoes
  • 2 stalk celery roughly chopped
  • 4 tbsp olive oil
  • 1 tsp aleppo chili flakes
  • 1 tsp curry powder
  • ½ tsp cumin
  • ½ tsp paprika
  • ½ tsp ground coriander
  • cracked pepper
  • 1 tsp salt more to taste
  • 2 cups bone broth
  • 2 cups water

Crispy Navy Beans Ingredients

  • 1 can navy beans drained, rinsed and patted dry
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • ½ tsp cumin powder
  • ½ tsp ground coriander
  • ½ tsp sea salt
  • cracked pepper
  • 1 tsp cornstarch


  • Preheat oven to 400. Place parchment on a large baking tray.
  • Add 1 tsp olive oil to the top of the sliced garlic bulb and sprinkle with sea salt. Wrap the garlic in tinfoil.
  • Combine all the spices into a small bowl and stir to combine.
  • Lightly oil the inside of the squash and sprinkle with some of the spice mix.
  • Place the squash cut side down onto the baking tray.
  • Add all the remaining vegetables into a bowl, drizzle with 1 tbsp olive oil and remaining spice mix. Scatter the vegetables around the squash. Nestle the garlic amongst the veggies and place in the oven for 50 minutes.
  • Once cooked, let the vegetables rest until cool enough to handle.
  • Scoop out squash leaving skin behind and add to a blender. Carefully add remaining vegetables to the blender. Squeeze out garlic and add it in.
  • Pour in liquids. Place the lid on the blender and blend until smooth.
  • Pour into a pot until ready to eat. Check for seasoning. Serve with crispy navy beans and a drizzle of olive oil.

Crispy Navy Beans

  • Place parchment onto baking sheet.
  • Add dried beans to a medium sized bowl.
  • Add spices and cornstarch to a small bowl and stir to combine.
  • Sprinkle spice mix over beans and toss to combine.
  • Spread beans onto baking sheet and place in the oven. Bake for 20 minutes.
  • Beans will crisp up once cool.


Use whatever squash you have on hand.
This made ALOT of soup so freezing your leftovers is a winning idea.
Keyword dairy free, easy soup recipe, gluten free

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