Curried Carrot and Butternut Squash Soup

Well it’s finally starting to feel like spring outside! It’s amazing how a few days of nice weather has such a positive impact on my mood and my eating habits. I start to crave spring veggies like arugula, asparagus, radish and carrots. It’s also the time of year when colds seem to be a popular thing to pass around and I’ve been trying my hardest to avoid catching one lately! 

Having a healthy digestive system is a great way to keep colds at bay. I’ve been sticking with my friendly foods this week, the SIBO diet plus a few that I introduced without any issues and have been feeling pretty good. I’ve also been trying to make sure I get lots of vitamins, especially the Bs and C. I like to get as many as I can from my food although I do take a few supplements, mainly vitamin D and B12. This recipe is a hearty delicious soup that is loaded with vitamins. It’s great this time of year as butternut squash, a winter squash, is available and carrots are in season.

It’s also SIBO friendly as a small amount of winter squash is allowed and carrots are fine to have. If you’ve never tried roasted carrots you must! The roasting brings out wonderful sweetness, it’s one of my favourite veggies to roast!

I have also discovered this fantastic spice brand called Cape Herb & Spice. I love the himalayan pink salt and the spice blends. They come in their own grinder so the are super fresh when you apply them. I got the Curry one a few months ago and have been adding to to my roasted veg like cauliflower, squash and carrots. While it does have both garlic and onion, which sadly are both not allowed on the SIBO diet, it’s fine to have because they are super fine after going through the grinder. If you can’t find this spice you can easily use curry powder.

The other thing I do sometimes is add coconut milk to this recipe. It’s a bit heavier with the coconut milk and I wanted a light spring version of the soup so I chose to use broth instead but if you love a rich soup by all means add that coconut milk – mmmmmm!

This soup might be the simplest meal you make all week. You quite literally chop the veg, toss in oil and add spice, roast and blend. Super simple and packed full of goodness!

Serves 2 – good portions

Prep Time: 10 min

Cook Time: 40 min


3 cups carrots, cut into 3″ x 1/2″ sticks

1 cup butternut squash, cut into 1″ x 1″ cubes

1.5 tsp curry seasoning or about 12 grinds of the Cape Herb & Spice Curry seasoning

1 tbsp of coconut oil

3.5 cups of broth – I used vegetable broth but you can use homemade SIBO friendly broth

1/2 cup raw cashews


  1. Soak the cashews in water for over 4 hours but preferable overnight.
  2. To roast the carrots and squash preheat the oven to 375 degrees Fahrenheit with the rack in the middle of the oven. Line a baking sheet with parchment paper to prevent the vegetables from sticking.
  3. Place carrots and squash on the backing sheet in a single layer.
  4. Drizzle coconut oil over the carrots and squash.
  5. Sprinkle curry over the carrots and squash.
  6. Roast in the oven for 40 minutes.
  7. Remove the carrots and squash from the oven and carefully lift them from the baking sheet and put them in a blender and remember to scrape all the roasted curry from the parchment paper into the blender as well.
  8. Add the broth and the cashews to the blender and blend until desired consistency.

This soup is really thick. If you like a thinner consistency add more broth or water when blending. You can omit the cashews to make it less thick but I like the added creaminess and protein that they add.

2 thoughts on “Curried Carrot and Butternut Squash Soup

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