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Home » Recipes » Meal Types

BUTTERNUT SQUASH & SWEET POTATO SOUP

Published: Nov 6, 2021 · Modified: Apr 2, 2025 by Gari · This post may contain affiliate links · 4 Comments

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This Butternut Squash & Sweet Potato soup is healthy, comforting, and vegan. This is a one-pot meal that can be made in my Instant Pot in under 30 minutes.

butternut squash & sweet potato soup served in roasted squash

The past 2 days have been so cold here & I was craving for something warm and creamy. So I made this butternut squash & sweet potato soup & I thought to post it too for you guys. Because of the luxurious texture of the soup, this soup has always been my favorite. It has a perfect combination of sweet & savory flavors.

Ok, I know I love soup season and fall. I like making Lentil Soup, Lentil Stew. And who doesn't like Tomato Basil Soup, right? And have you tried my Hungarian Mushroom Soup? If not, I will urge you to try it only because of its rich umami flavor. There are so many vegetarian soups that I enjoy making. But to be frank, I wait to make this soup once it starts to get colder.

Making soup is easy, but making soup in Instant Pot is much easier. I make all sorts of things using my Instant Pot. And making soup is one of the easiest things to try. Have you tried Air Fryer Spaghetti Squash? They are low carb and tastes so good with just butter and lemon juice.

You can serve this delicious soup with some crusty bread. Or you can serve the soup in Roasted mini pumpkins or squash. I have used acorn squash, but any variety will work.

INGREDIENTS

  • VEGGIES: I use onions, celery, carrots, ginger, and garlic. They are added to create the base for the soup. Fresh ginger and garlic makes a big difference. But if you don't have, then you can add powdered ginger and garlic too.
  • BUTTERNUT SQUASH: Use the fresh butternut squash soup. Peel the butternut squash and remove the seeds. Then cut it and add it in the soup.
  • SWEET POTATO: You can use any sweet potato for the recipe. If you add purple sweet potato, then the color of the soup will not turn out so good. I have used Japanese sweet potato as I like its flavor the best. Also, butternut squash and sweet potato compliment each other really well.
  • SPICES: You can flavor the soup using any spice. But Cinnamon, Nutmeg, Thyme, Sage, Curry Powder goes really well in the soup.
  • BROTH: I have used vegetable broth in the soup. But you can also use chicken broth or beef broth in the recipe.
  • COCONUT MILK: Coconut milk will provide the creamy flavor to the soup. Or you can use cream too.
  • ADD-ONS: You can also add harissa, or habanero (for spicy flavor). You can garnish the soup with some roasted pumpkin seeds, pomegranate seeds, parsley, dried cranberries, or sour cream.
soup served in a black wok with garnish

PREPARATION

How to cut Butternut Squash

peel the butternut squash
cut the butternut squash in half
  • Peel the squash using a peeler or a knife from top to bottom. The raw squash is harder, so it is better to peel using a peeler.
  • Cut the squash lengthwise form top to bottom. Make sure to put the squash flat on the cutting board and then cut it.
  • Remove the seeds using an ice cream scooper or a spoon.
  • Cut the butternut squash in big chunks. Make sure to cut squash and sweet potato in equal sized pieces.
remove the seeds from the butternut squash
cut the butternut squash in big chunks

How to cut Sweet Potato

  • Peel the sweet potato skin using a knife or a peeler. It is easier to cut sweet potato using a peeler.
  • Cut the sweet potato in big chunks. Make sure to cut squash and sweet potato in equal sized pieces.
peel the sweet potatoes
cut the sweet potatoes in chunks

Let's Make It

  • Add oil or butter and saute onion, carrots, and celery until tender. Then add chopped/minced ginger and garlic and saute for 1 minute.
  • Then add butternut squash and sweet potato along with vegetable stock.
  • Add spices: cinnamon, thyme, cumin powder, curry powder, and paprika.
  • Close the lid of instant Pot and pressure cook it for 10 minutes. Once the timer beeps, NPR for 5 minutes and then Quick Release. Once the pressure is released, open the lid.
  • Using Immersion Blend, blend all the ingredients until smooth and creamy. Or you can also blend it in the blender and transfer the soup in the instant Pot again.
  • Turn the Saute and add coconut milk and if needed, then add more vegetable stock, lemon juice, and maple syrup. Simmer for 3-5 minutes at Low Heat.
add veggies in the pot & cook until tender
add butternut squash, sweet potato, and spices
add vegetbale stock and pressure cook for 10 minutes

Roast the Squash/ Pumpkin

  • Cut the top of the pumpkin or squash. Spray olive oil inside the squash and pumpkin and sprinkle salt & pepper.
  • Preheat the oven at 400 Degrees F. Place the pumpkin/squash in the pre-heated oven for 10-15 minutes until cooked and edges are a little brown.
cut the top of squash
remove the seeds from squash
bake the squash until tender

Serving

Pour the soup in the roasted mini pumpkin or squash. Garnish with roasted pumpkin seeds, kale chips, or parsley/cilantro with a sour cream/ yogurt dollop.

taking the soup in the soup bowl from roasted squash

FREQUENTLY ASKED QUESTIONS

How to season butternut squash & sweet potato soup?

Butternut squash is one vegetable that can be enjoyed savory or sweet. You can add cinnamon, nutmeg, ginger, pumpkin spice for sweet flavors. But thyme, sage, curry powder, paprika, cumin powder, etc., are also added for a savory flavor.

How to store butternut squash soup?

You can keep the soup in the refrigerator for up to 3-5 days. For a longer time, you can also store it in the freezer. Freeze the soup in freezer-safe containers or bags for 1-2 months.

When reusing, defrost the soup overnight in the refrigerator. Then heat the soup on the stove-top or in the microwave until hot.

closeup of roasted squash

Is butternut squash soup healthy?

If you do not add too much fat, then this soup is low-carb and healthy. Also, it can be consumed in the Keto diet. It is packed with healthy fiber, so it helps in weight loss too.

How to thicken butternut squash soup?

I have added coconut milk to bring a rich flavor to the soup. You can mix flour and water in the bowl and add that to the soup. Or you can also add cream/ yogurt too at the end of the step. Sometimes almond flour or cashew paste/cream is also added to thick the curry or gravy.

How to use butternut squash seeds?

You can remove the seeds. Soak the seeds in water and then remove the seeds from the skin. And air fry the seeds with some spices and eat them for snacktime.

butternut squash & sweet potato served in bowl with some pomegranate seeds

Rate it by clicking the stars below if you liked the recipe. However, if you want to check what is new in my kitchen, check out my Instagram & Facebook.

BUTTERNUT SQUASH & SWEET POTATO SOUP

Gari
This Butternut Squash & Sweet Potato soup is healthy, comforting, and vegan. This is a one-pot meal that can be made in my Instant Pot in under 30 minutes.
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Prep Time 10 minutes mins
Cook Time 20 minutes mins
Total Time 30 minutes mins
Course Main Course
Cuisine American
Servings 4 people
Calories 477 kcal

Equipment

Instant Pot
Immersion Blender

Ingredients
  

  • 2 tablespoon Butter or ¼ cup Olive Oil
  • 1 Onion chopped
  • ½ cup Celery chopped
  • ½ cups Carrot chopped
  • 1 tablespoon Ginger chopped
  • 1 tablespoon Garlic chopped
  • 3 pounds Butternut Squash
  • 3 medium Sweet Potato
  • 4-5 cups Vegetable Stock/ Water
  • ½ teaspoon Thyme dried
  • ½ teaspoon Cumin Powder
  • 1 teaspoon Curry Powder
  • 1 teaspoon Smoked Paprika
  • 1-2 tablespoon Honey or Maple Syrup
  • ¾ cup Coconut Milk
  • 2-3 tbsp Lemon Juice
  • Salt & Pepper

Roasted Squash

  • 2 Acorn Squash or any other varieties of squash or mini pumpkin
  • Cooking Spray
  • Salt & Pepper
Prevent your screen from going dark

Instructions
 

HOW TO CUT BUTTERNUT SQUASH

  • Cut the top & bottom of the squash. Peel the squash using a peeler or a knife from top to bottom. The raw squash is harder, so it is better to peel using a peeler.
  • Cut the squash lengthwise from top to bottom. Make sure to put the squash flat on the cutting board and then cut it.
  • Remove the seeds using an ice cream scooper or a spoon.
  • Cut the butternut squash in big chunks. Make sure to cut squash and sweet potato into equal-sized pieces.

HOW TO CUT SWEET POTATO

  • Peel the sweet potato skin using a knife or a peeler. It is easier to cut sweet potato using a peeler.
  • Cut the sweet potato into big chunks. Make sure to cut squash and sweet potato into equal-sized pieces.

MAKE THE SOUP

  • Add oil or butter and saute onion, carrots, and celery until tender. Then add chopped/minced ginger and garlic and saute for 1 minute.
  • Then add butternut squash and sweet potato along with the vegetable stock.
  • Add spices: thyme, cumin powder, curry powder, and paprika.
  • Cancel Saute and close the lid of the Instant Pot and pressure cook it for 10 minutes. Once the timer beeps, NPR for 5 minutes and then Quick Release. Once the pressure is released, open the lid.
  • Using Immersion Blend, blend all the ingredients until smooth and creamy. Or you can also blend it in the blender and transfer the soup to the instant Pot again.
  • Turn the Saute and add coconut milk and if needed, then add more vegetable stock, lemon juice, and maple syrup/honey. Simmer for 3-5 minutes at Low Heat.

ROAST THE SQUASH/ PUMPKIN

  • Cut the bottom of the squash so that they can lay straight on the table. Next, cut the top of the pumpkin or squash. Spray olive oil inside the squash and pumpkin and sprinkle salt & pepper.
  • Preheat the oven at 400 Degrees F. Place the pumpkin/squash in the preheated oven for 10-15 minutes (or as needed) until cooked and edges are a little brown.

SERVING

  • Pour the soup in the roasted mini pumpkin or squash. Garnish with roasted pumpkin seeds, kale chips, or parsley/cilantro.
Nutrition Facts
BUTTERNUT SQUASH & SWEET POTATO SOUP
Amount per Serving
Calories
 
477
Calories from Fat 135
% Daily Value*
Fat
 
15
g
23
%
Saturated Fat
 
12
g
75
%
Trans Fat
 
1
g
Polyunsaturated Fat
 
1
g
Monounsaturated Fat
 
2
g
Cholesterol
 
15
mg
5
%
Sodium
 
186
mg
8
%
Potassium
 
2031
mg
58
%
Carbohydrates
 
86
g
29
%
Fiber
 
13
g
54
%
Sugar
 
21
g
23
%
Protein
 
8
g
16
%
Vitamin A
 
63381
IU
1268
%
Vitamin C
 
81
mg
98
%
Calcium
 
251
mg
25
%
Iron
 
5
mg
28
%
* Percent Daily Values are based on a 2000 calorie diet.
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Notes

TIPS:
1. Adding fresh ginger and garlic makes the real difference. 
2. Cut butternut squash and sweet potato in equal-sized chunks for even cooking. 
 
STORAGE: You can keep the soup in the refrigerator for up to 3-5 days. For a longer time, you can also store it in the freezer. Freeze the soup in freezer-safe containers or bags for 1-2 months.

HOW TO USE BUTTERNUT SQUASH SEEDS?

You can remove the seeds. Soak the seeds in water and then remove the seeds from the skin. And air fry the seeds with some spices and eat them for snacktime.
 
 
Keyword butternut squash soup, soup recipe, instant pot soup, vegetarian soup
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Comments

    3 from 2 votes (1 rating without comment)

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    Recipe Rating




  1. Kendra says

    November 14, 2021 at 2:24 pm

    3 stars
    I love Butternut Squash soup and high expectations for this one because it had so much added flavor elements than my current go to…I’m sad to say I was disappointed. It was easy and has a great texture but I felt the flavor just wasn’t there. Maybe it was just too much…you couldn’t pick up on the star of the recipe.

    Reply
    • Kendra says

      November 14, 2021 at 2:26 pm

      I was also confused as the ingredients list honey yet no where does it say to add and at the last point it says to add lemon juice and maple syrup although neither are included in the Ingredient list. I ended up adding the honey there and skipped lemon and syrup.

      Reply
      • SunGari says

        November 15, 2021 at 10:19 pm

        I'm so sorry for the confusion. I have updated the recipe based on your feedback.

        Reply
    • SunGari says

      November 15, 2021 at 10:18 pm

      Oh, I'm so sorry to hear that you did not like the soup. Maybe you're more used to adding cinnamon & nutmeg in the soup. And you didn't like the flavor of curry powder.

      Reply

Hey, I'm Gari!

Hi, I'm Gari. Welcome to my Blog, where curiosity meets creativity! I am a content creator and food photographer. Thanks for stopping by. Let's explore, learn, and innovate together!

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