Introduction
There’s something magical about a big bowl of soup when the air gets chilly and the leaves start to fall. For me, soup season is more than just about food—it’s about comfort, warmth, and gathering around the table with family. And one recipe that has become a household favorite is Butternut Squash Sweet Potato Soup: A Delicious & Healthy Recipe.
This soup is silky, vibrant, and naturally sweet from the butternut squash and sweet potatoes. It’s the kind of recipe that tastes indulgent but is secretly packed with vitamins, fiber, and antioxidants. Every spoonful feels like a warm hug (and honestly, isn’t that what we all want on a cold day?).
I first fell in love with this soup during a trip to Vermont one autumn. After a day of apple picking and wandering through pumpkin patches, we stopped at a little café. The owner handed me a steaming bowl of squash and sweet potato soup sprinkled with toasted pepitas. From that first bite, I knew I needed to recreate it at home—and now, it’s become a staple in my kitchen.
What makes this recipe even better is how simple and customizable it is. Whether you’re cooking for your family, meal prepping for the week, or hosting a cozy dinner, this soup is always a hit. Let’s dive in!
Ingredients for Butternut Squash Sweet Potato Soup: A Delicious & Healthy Recipe
Here’s everything you’ll need:
Main Ingredients
- 1 medium butternut squash (peeled, seeded, and cubed)
- 2 medium sweet potatoes, peeled and cubed
- 1 large onion, chopped
- 3 cloves garlic, minced
- 1 tablespoon olive oil
- 4 cups vegetable broth (or chicken broth for non-vegetarian option)
- 1 teaspoon ground cinnamon
- ½ teaspoon ground nutmeg
- ½ teaspoon smoked paprika (optional, for depth of flavor)
- Salt and black pepper, to taste
- ½ cup coconut milk (or heavy cream if you prefer dairy)
Optional Garnishes
- Toasted pumpkin seeds (pepitas)
- Fresh parsley or cilantro
- A swirl of extra coconut milk or cream
- Crusty bread on the side
Substitution Ideas
- Squash: Don’t have butternut squash? Acorn squash or pumpkin will work beautifully.
- Sweet potatoes: Swap with carrots for a slightly different but equally sweet flavor.
- Broth: Use low-sodium broth if you’re watching your salt intake.
- Creaminess: Substitute coconut milk with oat milk or almond milk for a lighter option.
- Spices: Try adding curry powder or ginger for a different flavor profile.
Step-by-Step Instructions
Making this Butternut Squash Sweet Potato Soup: A Delicious & Healthy Recipe is surprisingly simple!
Step 1: Prep the Veggies
- Peel and cube the butternut squash and sweet potatoes.
- Chop onion and mince garlic.
- Pro tip: To make peeling squash easier, microwave it for 2–3 minutes first—it softens the skin.
Step 2: Sauté the Base
- In a large pot or Dutch oven, heat olive oil over medium heat.
- Add onion and sauté for 5 minutes until translucent.
- Stir in garlic and cook for another minute until fragrant.
Step 3: Add Squash & Sweet Potatoes
- Add the cubed butternut squash and sweet potatoes.
- Season with cinnamon, nutmeg, smoked paprika, salt, and pepper.
- Stir well to coat the veggies in the spices.
Step 4: Simmer with Broth
- Pour in the vegetable broth and bring everything to a boil.
- Reduce heat, cover, and simmer for 25–30 minutes until squash and sweet potatoes are fork-tender.
Step 5: Blend It Smooth
- Use an immersion blender directly in the pot to puree the soup until smooth and creamy.
- Alternatively, transfer in batches to a blender (just be careful with hot liquids!).
Step 6: Add Creaminess
- Stir in coconut milk or cream.
- Taste and adjust seasoning—add more salt, pepper, or spices as needed.
Step 7: Serve & Enjoy
- Ladle into bowls and garnish with pumpkin seeds, herbs, or a drizzle of cream.
- Pair with crusty bread for the ultimate cozy meal.
Extra Tips for the Best Butternut Squash Sweet Potato Soup
Serving Suggestions
- Serve as a starter before a holiday meal.
- Pair with a grilled cheese sandwich for a comforting lunch.
- Top with roasted chickpeas for added crunch and protein.
Storage & Reheating
- Store leftovers in an airtight container in the fridge for up to 4 days.
- Reheat gently on the stovetop, adding a splash of broth if it thickens too much.
Freezer-Friendly
- This soup freezes like a dream! Freeze in portions for up to 3 months.
- To reheat, thaw overnight in the fridge, then warm on the stove.
Variations
- Spicy Kick: Add a pinch of cayenne pepper or red chili flakes.
- Savory Herb Version: Add thyme, rosemary, or sage while simmering.
- Protein Boost: Stir in cooked lentils or shredded chicken.
Nutritional Information (per serving, 6 servings)
- Calories: ~210
- Protein: 3g
- Carbohydrates: 32g
- Fat: 9g
- Fiber: 5g
- Sodium: 600mg
(Full details available at LovelyTasty)
FAQ Section
Q: How long does it take to make Butternut Squash Sweet Potato Soup: A Delicious & Healthy Recipe?
A: About 45 minutes total—15 minutes prep, 30 minutes cooking.
Q: Can I substitute sweet potatoes?
A: Yes! Carrots, pumpkin, or even parsnips will work. Each will give a slightly different but tasty flavor.
Q: Can I freeze this soup?
A: Definitely! This recipe freezes very well. Store in freezer-safe containers for up to 3 months.
Q: How do I make it spicier?
A: Add a dash of cayenne pepper, curry powder, or fresh ginger for an extra kick.
Conclusion
And there you have it—a creamy, flavorful, and nourishing bowl of Butternut Squash Sweet Potato Soup: A Delicious & Healthy Recipe that’s as comforting as it is good for you. Whether you’re making it on a chilly fall evening, meal prepping for the week, or serving it at your holiday table, this soup is bound to be a hit.
I love that it’s versatile, freezer-friendly, and filled with wholesome ingredients. Plus, it’s the kind of dish that makes you feel cozy from the inside out.
So grab your pot, chop those veggies, and give this recipe a try! And when you do, I’d love to hear about it—leave a comment below, rate the recipe, or share it with a friend who loves cozy comfort food. Happy cooking! 🥣🍂✨