Carrot, Sweet Potato & Butternut Squash Soup

You may already know that the orange colour of this soup is due mainly to the beta carotene in the carrot, sweet potato and butternut squash. Beta Carotene is a powerful anti-oxidant which is especially good for our skin health. These vegetables between them are also packed full of amazing fibre, vitamin A, vitamin C, calcium and vitamin K. In other words, this soup is great for your gut health, immune system, bones, eyes and blood sugar balancing, amongst other benefits!

Including red lentils in the mix, not only makes the soup creamier, but is a fantastic way to add protein, potassium and more fibre. So, these legumes contribute to lowering cholesterol and protecting against diabetes and colon cancer. The potassium, folate, and iron in lentils also provide added benefits. Oh, and it is warming, comforting and delicious too!


  • 4 Carrots
  • 1/2 Large Sweet Potato
  • 1/2 Butternut Squash
  • 1 Onion
  • 1 Clove Garlic
  • Dried Coriander
  • 1 Cup Red Lentils
  • Garam Masala
  • Black Pepper
  • 1 – 1 ½  litres Vegetable Stock
  • Coconut Flakes or Coconut Cream, Seeds & Fresh Coriander to garnish


  • Soften Onion on medium heat
  • Chop the garlic finely
  • Saute for 1 minute
  • Add the vegetables (roughly chopped), 1-2 teaspoons of dried coriander and 1 teaspoon of Garam Masala and the Lentils
  • Pour in as much stock as is needed to cover the vegetables
  • Bring to the boil and add black pepper
  • Reduce heat to simmer until vegetables are soft
  • Cool slightly and then blend until smooth
  • You can add more stock as you blend until preferred consistency achieved
  • Heat the soup back to a serving temperature and add a teaspoon of coconut cream (or flakes) or greek yoghurt with a sprig of fresh (or 1/2 teaspoon of dried) coriander to serve, with some mixed sunflower and pumpkin seeds

This makes about four good portions and I usually serve with my oatbread. If you have leftovers, it freezes beautifully and so make sure you have some containers handy!

Lyn Sharkey Nutrition
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