A creamy and comforting soup with just a hint of sweetness. This Sweet Potato and Butternut Squash Soup takes just 30 minutes to make, so you have a healthy and filling meal in a flash. This is an easy take to work lunch, that you can just heat up and add some croutons.
This is about as hearty and comforting as soup gets. It's thick, creamy and filling and to be honest you really don't need anything else to go with it as it's a meal in itself.
But, some homemade garlic bread with a drizzle of honey, would be really good with this. Or, add some croutons like we have in the photo. This is a total budget friendly meal. Both sweet potato and butternut squash are really cheap at this time of year. Not only are they great for soups, but they are good to fill out stews and casseroles.
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Why should you try it?
- A really cheap soup to make
- Vibrant and nutrient dense
- Only 148 calories and low in fat
- Ready in just 30 minutes
What you will need
- Butternut squash - Make sure the butternut squash has a dark, matte skin - this shows its ripeness. See our instructions for How To Peel and Cut a Butternut Squash.
- Sweet potatoes - Choose smaller potatoes, with tight, unwrinkled skin.
- Onion - You could use shallots for a sweeter taste.
- Garlic - We used two cloves, but you can adjust according to personal preference.
- Ground ginger, coriander and cumin - We used these spices as they give a nice warming flavour.
- Vegetable stock - Try to use a low salt stock.
Step by step
One: Chop the sweet potato, butternut squash and onion. Mince the garlic.
Two: Heat a little oil in a large soup pan and fry the onion, garlic, sweet potato and butternut squash for 5 minutes.
Three: Add the rest of the ingredients and simmer for 25 minutes before blending.
Four: Serve with croutons, parsley and a dollop of Greek yogurt (all optional).
Health benefits
This is a really nutrient dense soup, as both butternut squash and sweet potatoes have so many health benefits. Butternut Squash is very low in calories and contains no saturated fats or cholesterol. It is a good source of dietary fibre and it is often recommended by dietitians to help in the control of cholesterol. It is high in Vitamins A and B and has plenty of natural polyphenolic flavonoid compounds. They are also high in minerals such as iron, zinc, copper, calcium, potassium, and phosphorus.
As for sweet potato, not only is it a good source of fibre, but packed with B vitamins and vitamin C too. They are also high in beta-carotene.
Roasted vegetables
We haven't roasted the vegetables in this recipe, as it does add quite a bit of time on to the cooking time. However, if you have the extra time, then it is worth it as it really intensifies the flavour.
To roast them, add the cubes of butternut squash and sweet potato to a roasting tin and drizzle with olive oil. Put in a preheated oven at 190C for 20 minutes, until they start to get crispy.
What flavours to add
I am not really a huge fan of squash by itself. But when blended up in to a soup, then I can totally get on board with it. It makes soups so creamy and also gives them a hint of sweetness too, which is only intensified by using sweet potato too. Squash soup is just so comforting.
You can really get creative with the flavours in this soup too. Want a bit of spice in it? Add some chopped up red chilli! Love Thai food? Stir some Thai curry paste in to it. Even just a sprinkling of curry powder can add lots of flavour to it.
What to serve it with
Warm crusty French bread is the best thing to dip in this soup. However, if you want to keep it lighter, but still want a bit of texture to it, then why don't sprinkle some croutons on top.
We make our own easy croutons by chopping up some bread in to squares and drizzling over a little olive oil and a sprinkle of garlic granules and dried herbs. Put them in the oven for about 5 minutes to crisp up. Perfect for adding to soups and salads.
Some Greek yogurt adds some creaminess, and then we added some fresh herbs to lighten it up a bit. However, some crispy grilled bacon is an amazing addition. It adds some nice texture to it.
FAQs
Yes, you can cook this in the slow cooker, and it requires no prep at all. Simply add all the ingredients to the slow cooker and cook on high for 3 hours. Blend and then serve.
This soup is always best eaten fresh, however if you do have leftovers then you can keep it in the fridge for up to 3 days. Let it cool down and then store in an air tight container in the fridge.
Yes, broccoli soup freezes really well. Allow it to completely cool first and then portion it out in to air tight containers or freezer bags (these are great for space saving as you can lay them flat) and then it will keep in the fridge for up to 3 months. Let it defrost and then you can reheat it in the microwave or heat it through on the hob.
Extra tips
- Try adding a little bit of chilli for some extra flavour and warmth.
- If you really want to bring out the flavour of the vegetables, try roasting them first. This will increase the cooking time considerably though.
- Want some extra sweetness? Add a carrot too.
- Make a Thai version of this by adding some Thai curry paste.
- Why not make this in the slow cooker instead? Cook on high for 3 hours.
- If you want to make this a bit creamier, then add 100ml of coconut milk just before blending.
- Add a little sweetness, and some autumn vibes, to this soup by adding apple. Dice it and cook at the same time as the sweet potato and butternut squash.
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Recipe card
Sweet Potato and Butternut Squash Soup
Ingredients
- 350 g sweet potatoes
- 500 g butternut squash
- 1 small onion
- 500 ml vegetable stock
- 2 garlic cloves
- 0.5 tsp ground coriander
- 0.5 tsp cumin
- 0.5 tsp ground ginger
- 1 pinch sea salt and black pepper
- Fat free yogurt, croutons and parsley to garnish (optional)
Instructions
- Heat a little oil in a large soup pan and fry the onion, garlic, sweet potato and butternut squash for 5 minutes.
- Add the rest of the ingredients and simmer for 25 minutes before blending.
- Serve with croutons, parsley and a dollop of Greek yogurt (all optional).
Notes
- Try adding a little bit of chilli for some extra flavour and warmth.
- If you really want to bring out the flavour of the vegetables, try roasting them first. This will increase the cooking time considerably though.
- Want some extra sweetness? Add a carrot too.
- Make a Thai version of this by adding some Thai curry paste.
- Why not make this in the slow cooker instead? Cook on high for 3 hours.
- If you want to make this a bit creamier, then add 100ml of coconut milk just before blending.
- Add a little sweetness, and some autumn vibes, to this soup by adding apple. Dice it and cook at the same time as the sweet potato and butternut squash.
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