Real Food for Real Kids—Carrot & Squash Soup

Photo: Real Food for Real Kids

Fall’s best flavours come together in this delicious, kid-approved recipe that’s full of taste and nutrients. Add a salad or sandwich and you’ve got a quick, easy weeknight meal. Enjoy!


4 ¼ cups diced butternut squash, cut into 1.5 cm cubes
3 ¼ cups carrots, sliced
¾ cup coconut milk
2 cups water or stock
¼ tsp onion powder
1 pinch ground ginger
1 pinch garlic powder
1 pinch ground cardamom
1 pinch white pepper
1 ¾ tsp salt


1. Slice and dice your carrots and squash – after peeling, of course.

2. Steam carrots until they are very soft (about 20 minutes). Quickly transfer them to a blender while still hot. Puree 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 (after 25 minutes). Stir as little as possible, to avoid breaking the squash up.

4. Gently (this is key) stir in the 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. Before serving, bang pots, pans and cupboard doors around. It’s important that your family knows how hard you’re working in there.


• 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.

• Waste not: Toss those squash seeds with oil and your favourite herbs and spices, then roast them in the oven. Easy and delicious.


Real Food for Real Kids | Moroccan Chicken RecipeReal Food for Real Kids is a Toronto-based catering company that aims to reconnect children and families to real food by providing delicious, healthy, all-natural meals and snacks - made fresh from scratch.