Carrot squash soup

Bring this low-in-sodium soup to your next potluck or holiday party. Have small tea cups or bowls for guests to serve themselves or you can serve it in small glasses as a fun appetizer idea. Reducing your sodium (salt) intake can be an effective way to control your blood pressure. Learn more about salt.

This recipe has been adapted to include Health Canada’s safe recipe style guide.

79 cal Serves 7
Prep time 0h 10m
Cook time 0h 40m
Total time 0h 50m
Carrot squash soup with cream and a parsley sprig in a white bowl on a wooden board next to a metal spoon.



  1. Step 1

    Wash hands with soap and warm water for at least 20 seconds. Wash and dry all surfaces and equipment used for food preparation.
  2. Step 2

    Before chopping, scrub squash and carrots with a clean vegetable brush under cool running water. Gently rinse onions and garlic under cool running water. Gently rinse fresh herbs as well.
  3. Step 3

    In a large pot, combine squash, carrots, onion and garlic. Stir in curry powder, thyme and ginger. Pour in broth and bring to a boil.
  4. Step 4

    Reduce heat, cover and simmer for about 40 minutes or until squash and carrots are very tender.
  5. Step 5

    Ladle soup in batches, into a blender or using an immersion blender, puree the soup until smooth.
  6. Step 6

    Ladle into bowls and dollop with a little sour cream or yogurt and sprinkle with cilantro to serve.
  7. Step 7

    Put away any leftovers into the fridge within 2 hours or sooner if they are in a warm location.


  • To make this soup in a slow cooker, put all the ingredients into a slow cooker and cook on Low for 6 hours or on High for 3 hours. Use an immersion blender to puree the soup and then serve it right out of the slow cooker. Keep it on warm while you are serving it up.
  • To reheat leftovers on a stove, pour the soup into a pot and stir gently on low heat until the internal temperature reaches 165˚F (74˚C) on your digital food thermometer. Discard uneaten leftovers after they have been reheated.

Nutritional information

Per serving (1 of 7)

2 g
118 mg
409 mg
Total fat
1 g
Saturated fat
0 g
2 mg
17 g
3 g
6 g
Added sugars
0 g