Carrot and Squash Soup

Real Food for Real Kids - Carrot and Squash Soup Recipe

Makes 4-6 servings


  • 4 ¼ cup diced butternut squash, cut into 1 ½ cm cubes
  • 3 ¼ cup carrots, sliced
  • ¾ cup coconut milk
  • 2 cup water or stock
  • ¼ tsp onion powder
  • 1 ¾ tsp salt
  • pinch of ground ginger
  • pinch of garlic powder
  • pinch of ground cardamom
  • pinch of white pepper


  1. Slice and dice your carrots and squash. After peeling, of course.
  2. Steam carrots until they’re very soft (about 20 minutes). Quickly transfer them to a blender while still hot. Purée those bad boys.
  3. Bring water and spices to a simmer. Add squash and return to simmer. Stay here (simmering, covered) until squash is quite soft (about 25 minutes). Stir as little as possible to avoid breaking the squash up.
  4. Gently (this is key) stir in coconut milk and carrot puree and return to simmer. What you’ll have is a deliciously thick and chunky soup. You can lighten it to your heart’s content by simply adding water.
  5. Bang pots, pans and cupboard doors around. It’s important your family knows how hard you’re working in there. Then serve.

Real Food Tips:

  1. Adding a contrasting colour is an easy way to brighten up any dish. Try topping this soup with a sprig of fresh herbs, some roasted seeds, or a drop of fresh cream.
  2. Waste not: Toss those squash seeds with oil and your favourite herbs and spices, then roast them in the oven. Easy and delicious.
  3. Take your time: throw all of your ingredients (except the coconut milk) in the slow cooker and set on low when you leave work (5-7 hours). Once you get home, purée with a hand-held blended and add the coconut milk.