
Published March 2026
Squash & Carrot Soup
As the days grow cooler, there’s nothing more comforting than a warm soup with a hearty slice of bread to go with it. This butternut squash and carrot soup is the perfect way to sneak vegetables into your meal. The smooth, subtle flavour of carrots and butternut squash pair perfectly with toasted pumpkin seeds for the perfect crunchy topping.
This soup combines butternut squash, carrots, garlic, and onions, making it a comforting recipe to have on hand as we head into cooler weather.
Ingredients:
- 1 medium butternut squash (about 900 g)
- 4 carrots (about 400 g)
- 1 small onion (about 100 g)
- 1 small leek (about 100 g)
- 3 cloves of garlic
- 2–3 tsp salt
- 1 tsp black pepper
- ½ tsp ground cinnamon
- ½ tsp ground cumin
- ½ tsp sweet paprika
- 3 tbsp olive oil (45 ml)
- 550 ml vegetable stock
Toasted Pumpkin Seeds
- 25 g pumpkin seeds
- ¼ tsp ground cinnamon
- Pinch of salt
Preparation:
Preheat the oven to 200 °C. Line a baking tray with baking parchment.
Peel the butternut squash, cut in half lengthways, then into quarters. Chop into 2–5 cm cubes.
Peel and roughly chop the carrots, onion, and leek into large chunks.
Place the butternut squash, carrots, onion, leek, and 2 cloves of garlic (skins on) onto the lined tray. Sprinkle with salt, pepper, cinnamon, cumin, and paprika. Drizzle with olive oil and toss to coat evenly.
Roast for 25–30 minutes or until tender when pierced with a fork. Remove from oven and allow to cool slightly. Peel the garlic cloves.
Transfer the roasted vegetables and vegetable stock to a blender. Blend until smooth and creamy.
To toast pumpkin seeds: Heat a small pan over medium heat. Add the pumpkin seeds, cinnamon, and a pinch of salt. Toast for 3–5 minutes, stirring frequently, until lightly browned.
To serve:
Spoon into bowls and top with toasted pumpkin seeds and crumbled feta (optional). This dish pairs well with a warm baguette or slice of toasted sourdough bread.
Written by Sofia Cadahia
Sofia is part of the Impact and Sustainability team at CrowdFarming, working at the intersection of nutrition, sustainability, and environmental justice. As a Registered Dietitian Nutritionist with a background in Digital Marketing, she uses storytelling to explore how food systems shape health, equity, and environmental outcomes, as well as the often unseen forces that determine who benefits, who bears the cost, and what ends up on our plates.


