Curry Spiced Squash and Carrot Soup + Toasted Garlic

When fall and winter come around, I can’t help but reach for warm, comforting foods. This curry spiced squash and carrot soup is everything – flavorful, peppery, hearty, nutritious and warming. The combination of spices, onion, garlic and ginger is anti-inflammatory; the soup is packed with vitamins like beta-carotene and vitamin C, which are naturally cold-fighting and immune-boosting.

Curry Spiced Squash and Carrot Soup - Vegan + GF


I used several spices in this curry spiced squash and carrot soup: turmeric, coriander powder, cumin powder, black pepper and cinnamon. If you don’t have all these individually you could replace them with store-bought “curry powder”. Just adjust the amount of ginger (since curry powder typically also includes dried ginger) and use less if you’re worried it might be too spicy. Remember, you can always add more spice but you can’t take it out! The natural sweetness of the winter vegetables like squash, pumpkin and carrot in this soup balances out the bold spices.

Having a pressure cooker or Instant Pot definitely makes the recipe much easier to cook. You could also make it without one but it would take longer for everything to cook. The recipe for curry spiced squash and carrot soup requires just one pot; there is some chopping involved, I won’t lie about that! Since this recipe makes a big portion of soup, it is perfect to make for a big group. It’s also a great option to meal-prep on a Sunday evening; box it up into individual portions to take to work for lunch. This hearty, creamy winter vegetable soup is also vegan, gluten-free, paleo-friendly and free of the top six allergens.

The soup itself is silky and creamy with the addition of coconut milk but the garnishes of fresh cilantro and toasted garlic add contrasting texture. The nutty toasted garlic is a winner! I made this soup twice in the last two weeks and served it to different sets of friends. Everyone commented on the flavor and texture that the toasted garlic adds. If you can, definitely spend the five extra minutes on the garlic topping – it’s a game changer.

If you make this curry spiced squash and carrot soup, leave a note below or tag me on Instagram @theindiaedition to let me know what you think! Another one of my favorite warming winter meals is this protein-rich bean and tofu chili – totally different flavors, but just as nourishing!

Curry Spiced Squash and Carrot Soup + Toasted Garlic
Prep time: 
Cook time: 
Total time: 
Serves: 6-8
  • 500g (approx. 1.1 pounds) raw butternut squash or pumpkin, cubed
  • 250g (approx ½ pound) raw carrot, cubed
  • 1 medium shallot (use onions if you don’t have shallots), chopped
  • 1 onion, chopped
  • 4 cloves of garlic (grated/crushed)
  • 1 inch piece of ginger, grated or crushed
  • 3 tbsp oil, such as olive oil or grapeseed oil
  • ¾ - 1 cup (180-250ml) coconut milk
  • 3-4 cups water (adjust according to the texture you want)
  • Salt, to taste
  • ¾ tsp turmeric
  • ½ tsp coriander powder
  • ½ tsp cumin powder
  • A pinch of cinnamon
  • Black pepper (to taste) (you can also use “curry powder” if you have that on hand, instead of all the spices above)
To garnish:
  • Toasted garlic - 4 cloves for garnish (chopped roughly - not finely) + 2 tbsp oil
  • A handful of cilantro
  • Coconut milk
  1. In a pressure cooker or instant pot on low-medium heat, add the oil and sautée the chopped onions, shallots, ginger and garlic. Sautée for 3-4 minutes until fragrant and translucent.
  2. Add the spices and sautée for another 2-3 minutes.
  3. Add the cubed squash/pumpkin, carrot and 3 cups of water.
  4. Pressure cook for 5 whistles. Once 5 whistles are done, turn off and let the steam escape by itself.
  5. Allow to cool. Use an immersion blender to blend, adding the coconut milk and more water to reach the consistency you like. Add salt to taste.
  6. For the toasted garlic garnish, in a small shallow pan on medium heat, add 2 tbsp oil. When the oil is hot, add the garlic and allow it to brown - approximately 3-4 minutes. Turn off and transfer the garlic to a paper napkin to drain the oil.
  7. Garnish the hot soup with a drizzle of coconut milk, a sprinkle of the toasted garlic and some fresh cilantro.


Curry Spiced Squash and Carrot Soup - Vegan + GF


Curry Spiced Squash and Carrot Soup - Vegan + GF

Save or share this page:Share on Facebook
0Email this to someone
Pin on Pinterest
0Tweet about this on Twitter
Share on Yummly
1Print this page

Leave a Reply