This one-pot easy butternut squash soup with sweet potato needs less than 30 minutes to cook and tastes like home. Made without cream, this recipe uses coconut milk for a creamy, velvety texture. Flavored with ginger and spice it's perfect not only for Thanksgiving but during the whole fall and winter.
Jump to:
As fall settles, everyone craves cozy and hearty meals like a creamy mushroom risotto without wine or a healthy ground turkey chili.
And of course, what better time for all those autumn soups and other fall recipes with classic seasonal ingredients such as this pumpkin soup with coconut mik and red lentils.
This creamy butternut squash and sweet potato soup is naturally vegan but makes no compromises in flavor! It is made in one pot and has an easy technique so that you get all the flavor from the squash but without having to roast it first.
Keep in mind you can also make it with any of your favorite winter squash or pumpkin variety. And if you have any leftover fresh squash you can make this savory butternut squash casserole with sweet potato and feta or just roast it in the oven to make this homemade pumpkin puree for pies and baking. It's so much better than the canned stuff!
😍 Why this recipe works
These are some of the reasons many people call this the best sweet potato and butternut squash soup:
✓ Quick: The soup cooks in 30 minutes.
✓ Easy: Made in one pot on the stove, no need for oven.
✓ Tasty: You saute the butternut squash with some olive oil in order for the surface to brown. This technique gives a huge flavor boost to your soup and makes it like roasted butternut soup but without having to actually roast the butternut in the oven.
✓ Vegan: This soup recipe is made without cream and is naturally vegan.
✓ Customizable: It works with any squash, pumpkin and sweet potato variety. Just choose your favorite or use what you can find at the moment!
📋 Ingredients
Butternut squash: Butternut squash is the star ingredient of this vegetable soup, so make sure to use a fresh one. If it's too big, you will probably have some left, which you can cut in small pieces and freeze them for later use.
Sweet potato: This recipe has been tested with red, white and a mix of sweet potatoes. Whatever type will do, so use what you can find. This article about 16 varieties of sweet potatoes from Saveur takes a closer look into the world of these sweet spuds.
Onion and carrot: Red, white, or sweet onion, all will do! The carrot provides additional sweetness.
Nutmeg: It should be freshly grated for the best flavor.
Coconut milk: Don't use the carton type that's meant to be a milk substitute. Use the canned coconut milk that has 18-20% fat. In some countries you can also find it as coconut cream.
Maple syrup is optional. Taste the soup and if you believe it needs it, add it.
Lemon juice is not shown in the above image but you may need just a bit. Taste the soup and if you feel that the flavors need a bit of a lifting, add a tablespoon (or two) of freshly squeezed lemon juice. It will "awake" the soup.
Tip: Store a small piece of fresh ginger in the freezer for 10 minutes, it will be much easier to grate!
🥣 Substitutions / Variations
Butetrnut squash: You can substitute it with pumpkin or another type of squash such as acorn squash, kabocha, or buttercup squash will do.
Water: I really prefer this recipe with water, because it gives room to the butternut to shine, but you can also use vegetable broth or chicken broth.
Sweet potatoes: Russet potatoes will also work, but the soup will lose some of the sweetness.
Olive oil: You can also use another vegetable oil such as sunflower oil, canola or coconut oil.
Ginger: For a Mediterranean twist, replace the ginger with orange zest and a pinch of cinnamon.
Coconut milk: For a more savory approach use Greek yogurt instead. It will also increase the protein in each serving.
🥄 Special Equipment:
This recipe requires an immersion blender for the perfect velvety consistency. However, if you don't have one, you can also blend the soup in batches using a blender or a food processor.
A food mill may also work but it hasn't been tested so I can't say for sure (if you make it with a food mill please let me know in the comments).
🔪 Step-by-step Instructions
Follow this easy step-by-step guide to make this foolproof recipe for butternut squash soup with sweet potato:
Step 1: Wash and clean the vegetables, then peel the butternut squash and the sweet potato. You can also peel the carrot, but if it's organic you can use it with the skin.
Step 2: Cut the squash in the middle and scoop the seeds with a spoon. Then chop all the vegetables into 1 inch cubes (approximately).
Step 3: Transfer the olive oil and the butternut squash to a medium-large pot and heat on the stove over high heat. Let it brown from one side, then stir and sauté from the other side (about 10 minutes). This technique will give it a roasted taste.
Step 4: When you can see brown spots on the surface of the butternut squash, add the sweet potatoes, the carrot, the onion, the ginger, the salt and the black pepper. Stir frequently until the onion is soft and glossy (about 3 minutes).
Step 5: Add the water and bring to a boil. Cover the pot with a lid and reduce the heat to a gentle simmer. Simmer for 15 minutes or until the vegetables are easily pierced with a fork.
Step 6: Remove the pot from the stove-top and blend the soup using an immersion blender. Alternatively, use a blender or a food processor and blend the soup in batches.
Step 7: Return the pot to the stove and add the coconut milk and the nutmeg. Stir well to combine and let it simmer for 1 minute more. If the soup is too thick, add the rest of the water/broth.
Step 8: Taste the soup and adjust the seasonings. If you feel it needs something else except salt to make the taste more bright and lively, add the lemon juice. If you prefer it sweeter, add the maple syrup. Serve in bowls and enjoy!
Most of the times I garnish the bowls with an extra drizzle of coconut milk and chopped chives. Some pumpkin seeds (pepitas) and a few leaves of parsley wouldn't be bad either.
Other times I serve it with crunchy mushroom chips because they pair very well together (you can find instructions for how to make them in the recipe notes at the end of this post).
👨🍳 Expert Tips
Butternut too hard to peel? Prick some holes with a fork and pop it in the microwave oven for 2-3 minutes.
Give flavor a boost: Let the butternut saute with the olive oil over high heat until browned. For the best results you should do this in one layer. Don't be afraid if you see any dark brown spots. This is where all the flavor is hidden.
Soup too watery? Don't add all the water/broth from the begginning, but reserve approximately ¼ of the quantity that the recipe states. Once you blend the soup, taste it and decide if it needs additional liquid.
Make ahead: almost every soup is better on the second day! Make this soup 1-2 days ahead and keep it in the fridge. Gently warm it on the stove-top over medium heat and serve.
Freeze for later: This soup freezes very well. Let it come to room temperature and transfer it to a freezer-safe container. Store in the freezer for up to 3-4 months.
Have leftover fresh vegetables? Chop them, mix them, transfer them in zippered bags and freeze them. You'll have a ready mix of prepared vegetables for your future soup recipes.
💭 FAQs
Keep leftover butternut and sweet potato soup in an air-tight container inside the refrigerator for up to 4 days. You can gently reheat it on the stovetop or in a microwave oven.
You can also freeze fresh batches of soup in individual (freezer-safe) containers for up to 3-4 months.
Jamie Oliver says on his site that you can eat the skin of butternut squash. However, for butternut squash and potato recipes like this, it's suggested to peel the skin off, because it can ruin the velvety texture of the soup you're looking for.
According to goodhousekeeping.com both are great sources of vitamins and minerals, particularly antioxidants like beta-carotene. Additionally, both of these autumn vegetables provide fiber and other healthy phyto-nutrients, while sweet potatoes also contain vitamin C.
🍳 Similar Recipes
Here are some more suggestions for delicious fall recipes:
If you tried this easy Sweet potato and Butternut Squash Soup Recipe or any other recipe on my website, please leave a 🌟 star rating and let me know how it went in the 📝 comments below. I love hearing from you!
📖 Recipe
Easy Butternut Squash Soup with Sweet Potato
Ingredients
- 1 tablespoon (12 g) olive oil
- 1 pound (450 g) butternut squash (peeled and cut in cubes)
- 7 oz (200 g) sweet potatoes (peeled and cut in cubes)
- 1 (100 g) small carrot (sliced)
- 1 (120 g) onion (chopped)
- Fresh ginger (about 1 tablespoon, finely chopped or grated)
- 1 ½ teaspoon salt
- ½ teaspoon freshly grated black pepper
- 4 cups (940 g) warm water or vegetable broth (reserve approximately half a cup and add it if needed)
- ½ cup (115 g) coconut milk (at least 18% fat you can also use yogurt)
- Freshly grated nutmeg or cinnamon (or both)
- 1 tablespoon (20 g) maple syrup (optional)
- 1 tablespoon (15 g) lemon juice (freshly squeezed, optional)
Instructions
- Wash and clean the vegetables, then peel the butternut squash and the sweet potato. You can also peel the carrot, but if it's organic you can use it with the skin.
- Cut the squash in the middle and scoop the seeds with a spoon. Then chop all the vegetables into 1 inch cubes (approximately).
- Saute: Transfer the olive oil and the butternut squash to a medium-large pot and heat on the stove over high heat. Let it brown from one side, then stir and saute from the other side (about 10 minutes). This technique will give it a roasted taste.
- When you can see brown spots on the surface of the butternut squash, add the sweet potatoes, the carrot, the onion, the ginger, the salt and the black pepper. Stir frequently until the onion is soft and glossy (about 3 minutes).
- Add the water and bring to a boil. Cover the pot with a lid and reduce the heat to a gentle simmer. Simmer for 15 minutes or until the vegetables are easilly pierced with a fork.
- Remove the pot from the stove-top and blend the soup using an immersion blender. Alternatively, use a blender or a food processor and blend the soup in batches.
- Return the pot to the stove and add the coconut milk and the nutmeg. Stir well to combine and let it simmer for 1 minute more. If the soup is too thick, add the rest of the water/broth.
- Taste the soup and adjust the seasonings. If you feel it needs something else except salt to make the taste more bright and lively, add the lemon juice. If you prefer it sweeter, add the maple syrup.Serve in bowls and optionally, garnish with an extra drizzle of coconut milk and chopped chives.
Notes
- Butternut too hard to peel? Prick some holes with a fork and pop it in the microwave oven for 2-3 minutes.
- Flavor boost: Let the butternut sauté with the olive oil in one layer, over high heat until browned. This is where all the flavor is hidden.
- Don't add all the water from the start. Reserve approximately ¼ of the quantity and add it after you blend the soup, if it needs it.
- Make ahead: Make this soup 1-2 days ahead and keep it in the fridge. Gently warm it on the stove-top over medium heat and serve.
- Chop any leftover fresh vegetables and freeze them in bags for your future soup recipes.
- 1 pound oyster mushrooms (pleurotus)
- 2 tablespoons olive oil
- 2 tablespoons all-purpose flour
- A pinch of salt.
Betty Davies says
This sounds lovely, you cant beat a good soup! Beautiful photos on the rest of your site as well!
Makos says
Thank you very much Betty! 🙂
Lynn R. says
Hi Makos, toasting the butternut in the saucepan really makes a difference. This recipe came out so good!
Makos says
Hi Lynn, I glad you liked it!