Butternut Squash and Sweet Potato Soup
This recipe also checks all the boxes for different dietary needs. It's naturally gluten-free, dairy-free, and vegan-friendly, yet it feels indulgent thanks to its thick, velvety texture.
Equipment
- Large Pot or Dutch Oven
- Sharp knife & cutting board
- Blender or immersion blender
- Wooden Spoon or Silicone Spatula
- Ladle
Ingredients
For the Soup
- 1 medium butternut squash about 2 ½ to 3 cups cubed
- 2 medium sweet potatoes peeled and cubed
- 1 tablespoon olive oil
- 1 medium onion chopped
- 3 garlic cloves minced
- 1 teaspoon ground cumin
- ½ teaspoon ground cinnamon
- ¼ teaspoon ground ginger optional
- 1 teaspoon salt adjust to taste
- ¼ teaspoon black pepper
- 4 cups vegetable broth
- 1 cup water or more, depending on desired thickness
Optional Toppings
- A swirl of coconut milk or cream
- Toasted pumpkin seeds
- Chopped fresh herbs like parsley or cilantro
- Croutons or crusty bread for serving
Instructions
Step 1: Prep the Vegetables
- Peel the butternut squash and sweet potatoes, then cut them into roughly 1-inch cubes.
- Dice the onion and mince the garlic cloves.
- Pro Tip: If peeling a whole butternut squash feels tricky, microwave it for 2–3 minutes to soften the skin—it makes cutting much easier and safer!
Step 2: Sauté the Aromatics
- Heat 1 tablespoon of olive oil in a large pot or Dutch oven over medium heat.
- Add the chopped onion and cook for 4–5 minutes, stirring occasionally, until softened and translucent.
- Stir in the minced garlic, cumin, cinnamon, and ground ginger (if using). Sauté for another 1–2 minutes until fragrant.
- Pro Tip: Don’t rush this step—sautéing the spices boosts their flavor and gives the soup depth.
Step 3: Add Veggies and Liquid
- Add the cubed butternut squash and sweet potatoes to the pot.
- Pour in the vegetable broth and 1 cup of water.
- Add the salt and pepper, then give everything a good stir.
- Pro Tip: Make sure the veggies are just covered with liquid—add a splash more water if needed.
Step 4: Simmer Until Tender
- Bring the soup to a boil over medium-high heat.
- Once boiling, reduce the heat to low, cover the pot with a lid slightly ajar, and simmer for 25–30 minutes.
- Check that the squash and sweet potatoes are fork-tender and breaking apart easily.
Step 5: Blend the Soup
- Turn off the heat and let the soup cool slightly (about 5–10 minutes).
- Use an immersion blender to blend the soup directly in the pot until smooth.
- If using a regular blender, carefully transfer the soup in batches—don't overfill, and always remove the blender lid's center cap to let steam escape (cover loosely with a kitchen towel).
- Pro Tip: For extra silky soup, blend a bit longer than you think you need—just a few more seconds makes a big difference!
Step 6: Adjust and Serve
- Taste the soup and adjust seasoning if needed—add more salt, pepper, or a pinch of cinnamon.
- If the soup is too thick, stir in a bit more water or broth to loosen it.
- Ladle into bowls and top with coconut milk, pumpkin seeds, or your favorite garnish.
- Pro Tip: A swirl of coconut milk or a sprinkle of chili flakes adds a beautiful contrast in flavor and color.
Notes
Nutritional Value Per Serving:
- Calories: 180–220 kcal
- Carbohydrates: 35–40g
- Protein: 3–4g
- Fat: 4–6g
- Fiber: 6–8g
- Sugar: 8–10g
- Vitamin A: Over 300% of the daily value
- Vitamin C, Potassium, Magnesium – all generously present