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butternut squash & sweet potato soup served in roasted squash

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.
3 from 2 votes
Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins
Course Main Course
Cuisine American
Servings 4 people
Calories 477 kcal

Equipment

Instant Pot
Immersion Blender

Ingredients
  

Roasted Squash

  • 2 Acorn Squash or any other varieties of squash or mini pumpkin
  • Cooking Spray
  • Salt & Pepper

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.

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.
 
 
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
%
Calcium
 
251
mg
25
%
Vitamin C
 
81
mg
98
%
Vitamin A
 
63381
IU
1268
%
Iron
 
5
mg
28
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword butternut squash soup, soup recipe, instant pot soup, vegetarian soup
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