Easy Butternut Squash and Sweet Potato Soup
Introduction
There’s something impossibly comforting about a bowl of warm, velvety soup on a crisp day — the sweet, roasted aroma of butternut squash and sweet potato fills the kitchen, the first spoonful coats your tongue with silky coconut cream and gentle spices, and the texture is both lush and soothing. This Easy Butternut Squash and Sweet Potato Soup feels like a hug in a bowl: bright orange, fragrant with cumin and cinnamon, and finished with a whisper of chili for warmth.
Make it for cozy weekend breakfasts, a simple weeknight dinner, a starter for holiday gatherings, or to send in a thermos for a chilly office lunch. If you love creamy, gluten-free soups with deep autumn flavor, you might also enjoy this comforting creamy gluten-free dairy-free potato soup as another pantry-friendly option.
Dish Snapshot
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Total Time: 40 minutes
- Servings: 4 generous bowls
- Difficulty Level: Easy — great for cooks of all levels
Nutrition Highlights
Estimated nutrition per serving (1 of 4 servings). Values are calculated from standard food-composition data (USDA FoodData Central) and cross-checked with general nutrition guidance from reputable health sources (Mayo Clinic, CDC). Actual values will vary by exact ingredient brands and sizes.
- Calories: ~465 kcal
- Protein: ~5.7 g
- Carbohydrates: ~44 g
- Dietary Fiber: ~6 g
- Sugars: ~12 g (naturally occurring)
- Fat: ~29 g
- Saturated Fat: ~18 g (primarily from full-fat coconut milk)
- Sodium: variable — depends on stock and salt added (estimate 300–600 mg per serving if using low-sodium stock and moderate added salt)
Notes:
- The saturated fat is higher because of full-fat coconut milk; using light coconut milk or reducing the amount will lower saturated fat and calories. (Nutrition sources: USDA FoodData Central; Mayo Clinic guidance on dietary fat.)
Why You’ll Love It
This soup is a seasonal showstopper and a weeknight lifesaver all at once. It combines the natural sweetness of root vegetables with warm spices (cumin and cinnamon) and luxurious coconut milk for a smooth mouthfeel. It’s ideal for autumn and winter when you want something nourishing and soul-soothing — but because it’s quick to make and mostly hands-off simmer time, it’s also perfect for busy evenings. The aroma alone will gather people to the table, turning simple ingredients into a shared, cozy moment.
Preparation Guide
Ingredients
- 1 small butternut squash (peeled and chopped)
- 2 sweet potatoes (peeled and chopped)
- 1 yellow onion (sliced)
- 3 cloves garlic (peeled)
- 2 tablespoons olive oil
- 400 ml full-fat coconut milk
- 1 teaspoon ground cumin
- 1/2 teaspoon cinnamon
- 1/4 teaspoon chili powder
- 1 teaspoon chili flakes
- 750 ml vegetable or chicken stock
- Salt and pepper to taste
Optional ingredients and substitutions:
- Use light coconut milk (lower calories and saturated fat) or replace coconut milk with 200 ml plain Greek yogurt (adds protein; whisk in off heat) if dairy is acceptable.
- For a vegan version, use vegetable stock (recipe below already easily vegan if you choose veg stock).
- Add a thumb of ginger (grated) for extra warmth and brightness.
- Swap chili flakes for smoked paprika for a smoky note.
Step-by-step Instructions
- Prepare the vegetables: Peel and chop the butternut squash and sweet potatoes into even 1–2 inch pieces so they cook uniformly. Slice the onion and peel the garlic.
- Heat oil: In a large pot, warm 2 tablespoons olive oil over medium heat.
- Sauté aromatics: Add the sliced onion and cook until translucent, about 5–7 minutes. Add minced or crushed garlic and sauté 30–60 seconds until fragrant—do not let it burn.
- Add vegetables and spices: Add the chopped butternut squash and sweet potatoes to the pot. Sprinkle in the ground cumin, cinnamon, chili powder, and chili flakes. Stir well to coat the vegetables with spices.
- Add stock and simmer: Pour in the stock until the vegetables are covered (about 750 ml). Bring to a boil, then reduce heat to a simmer. Cook for 20 minutes or until the squash and potatoes are tender when pierced with a fork.
- Blend the soup: Use an immersion blender to puree the soup until smooth. Alternatively, transfer the soup in batches to a regular blender (do not overfill; vent the lid slightly) and blend until silky.
- Finish with coconut milk: Stir in 400 ml full-fat coconut milk. Season with salt and pepper to taste. Gently heat through for 2–3 minutes — do not boil vigorously after adding coconut milk to avoid separation.
- Serve: Ladle into bowls and add preferred toppings.
Practical tips
- Cut vegetables to similar sizes for even cooking.
- If using a regular blender, let the soup cool slightly and blend in small batches to avoid splattering; remove center cap to allow steam to escape and cover with a towel.
- Check doneness by piercing the largest pieces with a fork — they should be very tender.
- If the soup is too thick, thin with a little extra stock or water until desired consistency is reached.
(For a slightly different presentation and a gratin-style side, consider this creamy pumpkin and potato gratin as an accompaniment.)
Best Pairings
- Bread & spreads: Serve with crusty sourdough, whole-grain flatbread, or a warm biscuit. A smear of herb butter or ricotta on the bread complements the soup’s sweetness.
- Toppings: Toasted pepitas (pumpkin seeds), a drizzle of olive oil or chili oil, a spoonful of Greek yogurt or crème fraîche, finely chopped cilantro, or crispy fried sage leaves.
- Drinks: Steeped black tea or a rich brown ale pairs nicely; for a cozy brunch, serve alongside a spiced latte or hot apple cider.
- Meal ideas: Make it the star of a light lunch with a side salad and whole-grain roll, or pair with roasted Brussels sprouts and a protein for a fuller dinner.
Keeping it Fresh
- Room temperature: Do not leave hot soup at room temperature for more than 2 hours (CDC food safety guideline).
- Refrigerator: Store in an airtight container for 3–4 days.
- Freezer: Freeze in airtight containers or heavy-duty freezer bags for up to 3 months. Thaw overnight in the refrigerator before reheating.
- Reheating: Gently reheat on the stovetop over low-medium heat, stirring occasionally. If frozen, thaw fully and add a splash of stock or water when reheating if the texture has thickened.
Chef’s Advice
- Roast for depth: For a deeper, caramelized flavor, roast the peeled and chopped butternut squash and sweet potatoes at 200°C / 400°F for 25–30 minutes with a drizzle of oil before adding to the pot.
- Spice balance: Toast whole spices briefly in the oil before adding onions to release more aroma. Adjust chili to taste; a pinch of cinnamon enhances sweetness without making the soup taste “spiced.”
- Texture control: For an ultra-silky soup, press the blended soup through a fine-mesh sieve or use a high-speed blender. For more body, leave a few small chunks unblended.
- Salt gradually: Add most salt after blending — cold stock or canned ingredients can change saltiness, so seasoning at the end prevents over-salting.
Creative Twists
- Thai-inspired: Replace cumin and cinnamon with 1 tablespoon red curry paste and add 1 tablespoon fish sauce (or soy sauce for vegetarian) and lime juice at the end. Garnish with fresh cilantro and Thai basil.
- Smoky chipotle: Add 1–2 teaspoons of chipotle in adobo (minced) for a smoky, spicy soup. Top with crumbled queso fresco or a dollop of sour cream.
- Nutty & herby: Stir in 2 tablespoons almond butter or tahini for extra creaminess and a nutty undertone; finish with chopped parsley and toasted sesame seeds.
- Protein boost: Add a can of drained white beans (puree with the soup) or top bowls with shredded rotisserie chicken to increase protein.
Frequently Asked Questions
Q: Can I make this soup without coconut milk?
A: Yes — substitute with light coconut milk, half-and-half, or 200 ml plain yogurt (off heat) for a less coconut-forward flavor. Each will change texture slightly.
Q: My soup is too thin. How do I thicken it?
A: Simmer uncovered a bit longer to reduce liquid, or blend in a small cooked potato or a few tablespoons of cooked rice to naturally thicken without flour.
Q: How can I make this lower in saturated fat?
A: Use light coconut milk or reduce coconut milk to 200 ml and add more stock; you can also use a splash of unsweetened almond milk plus a tablespoon of cornstarch slurry to maintain creaminess.
Q: Is this soup freezer-friendly?
A: Yes — freeze in airtight containers for up to 3 months. Thaw overnight in the fridge and reheat gently.
Q: Can I make this in a slow cooker or Instant Pot?
A: Yes — in an Instant Pot, sauté the aromatics with the oil using the Sauté setting, add other ingredients and pressure cook 8–10 minutes, then blend. In a slow cooker, cook on low for 4–6 hours until vegetables are tender, then blend.
Conclusion
This Easy Butternut Squash and Sweet Potato Soup is a reliable, comforting recipe that’s both simple to make and flexible enough for many dietary preferences. Give it a try on the next chilly evening — roast the vegetables for deeper flavor, tweak the spices to your liking, and don’t forget the crunchy topping for contrast. If you’d like another take on a similarly cozy bowl, compare notes with this Easy Sweet Potato and Butternut Squash Soup or explore a vegan variation and tips at Butternut Squash and Sweet Potato Soup – Making Thyme for Health.
If you make it, share a photo and your favorite twist — I’d love to hear how you personalize this cozy classic.
Print
Easy Butternut Squash and Sweet Potato Soup
- Total Time: 40
- Yield: 4 servings 1x
- Diet: Gluten-Free, Vegan (if substituting with vegetable stock)
Description
A comforting, velvety soup featuring roasted butternut squash and sweet potatoes, enhanced with coconut milk and warm spices.
Ingredients
- 1 small butternut squash (peeled and chopped)
- 2 sweet potatoes (peeled and chopped)
- 1 yellow onion (sliced)
- 3 cloves garlic (peeled)
- 2 tablespoons olive oil
- 400 ml full-fat coconut milk
- 1 teaspoon ground cumin
- 1/2 teaspoon cinnamon
- 1/4 teaspoon chili powder
- 1 teaspoon chili flakes
- 750 ml vegetable or chicken stock
- Salt and pepper to taste
Instructions
- Peel and chop the butternut squash and sweet potatoes into even 1–2 inch pieces.
- In a large pot, warm 2 tablespoons olive oil over medium heat.
- Add sliced onion and cook until translucent, about 5–7 minutes. Then, add minced garlic and sauté for 30–60 seconds until fragrant.
- Add chopped butternut squash and sweet potatoes to the pot. Sprinkle in cumin, cinnamon, chili powder, and chili flakes, stirring well to coat with spices.
- Pour in stock until vegetables are covered. Bring to a boil, reduce to a simmer, and cook for 20 minutes or until tender.
- Use an immersion blender to puree the soup until smooth or blend in batches in a regular blender.
- Stir in full-fat coconut milk and season with salt and pepper. Gently heat through for 2–3 minutes.
- Ladle into bowls and add preferred toppings.
Notes
For lower saturated fat, use light coconut milk or reduce the amount. The soup can be made vegan by using vegetable stock.
- Prep Time: 15
- Cook Time: 25
- Category: Soup
- Method: Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1 bowl
- Calories: 465
- Sugar: 12g
- Sodium: 500mg
- Fat: 29g
- Saturated Fat: 18g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 44g
- Fiber: 6g
- Protein: 5.7g
- Cholesterol: 0mg
