Ultra-Creamy Dairy-Free Carrot, Butternut and Ginger Soup

This soup uses white beans and soaked cashews to create a rich texture without dairy. Carrots, butternut squash, onion, garlic, ginger and turmeric provide color and flavor, while beans bring meaningful fiber and plant protein.

Creamy dairy-free carrot and butternut squash soup garnished with herbs, pepper and coconut milk.

Why this recipe works

·     Carbohydrates from carrots, squash and beans

·     Fiber from vegetables, beans and cashews

·     Plant protein from beans and cashews

·     Satisfying fat from cashews and olive oil

·     Aromatic flavor from ginger, garlic, onion and turmeric

Ingredient benefits

Butternut squash and carrots provide beta-carotene, fiber, potassium and vitamin C. The body can convert beta-carotene into vitamin A, which supports normal vision, immune function and organ function.

White beans provide plant protein, fiber, folate, iron and potassium. Cashews create creaminess while contributing unsaturated fat, protein, copper and magnesium.

Ginger and turmeric add bold culinary flavor. Research on therapeutic turmeric supplements remains limited, so the soup should not be presented as a treatment for inflammation.

Recipe ingredients

·     3 cups frozen butternut squash cubes

·     4 medium carrots, chopped

·     1 can white beans, 15 ounces, drained and rinsed

·     ½ cup raw cashews, soaked

·     1 medium onion, diced

·     3 garlic cloves, minced

·     2 tablespoons fresh ginger, minced

·     4 cups vegetable broth

·     2 tablespoons olive oil

·     ½ teaspoon ground turmeric

·     ½ teaspoon salt

·     ¼ teaspoon black pepper

·     Optional: ¼ cup coconut milk for garnish

Directions

1.  Soak cashews in hot water for 30 minutes or overnight in cold water.

2.  Cook onion in olive oil for five to seven minutes.

3.  Add garlic and ginger; cook one minute.

4.  Add carrots, squash and broth; simmer 15 minutes.

5.  Add beans, cashews, turmeric, salt and pepper; simmer five minutes.

6.  Blend until smooth. Vent a traditional blender and work in batches.

7.  Adjust seasoning and garnish as desired.

Estimated nutrition without coconut garnish

Estimated per serving

Calories

340–360 kcal

Protein

10–12 g

Carbohydrates

37–42 g

Fiber

9–11 g

Fat

12–14 g

Build a more complete meal

·     Pair with chicken, fish, tofu, tempeh or edamame

·     Add a lentil-topped salad

·     Serve with a whole-grain sandwich containing lean protein

·     Top with hemp seeds or roasted chickpeas

No soup prevents or cures chronic inflammation. The benefit comes from regularly eating a varied, minimally processed pattern—not from putting a cape on half a teaspoon of turmeric.

Next step: Download TRE’s FREE Busy Woman’s Veggie Reset Guide for realistic ways to add vegetables without bland food or complicated prep.