Butternut Squash and Sweet Potato Soup

Butternut squash and sweet potato soup is creamy without adding any cream.  A great way to get a creamy texture is to puree the soup.

My recipe for this butternut squash and sweet potato soup is super creamy. Yet, there is no cream.  This soup is low-calorie, low-fat, and tasty.

This soup is really hearty and fills me up!  

This is a family favorite soup, and I hope you make it and enjoy it as much as we do. I pair this with my Roasted Seasoned Winter Squash Seeds. Nothing gets wasted in the butternut squash. The seeds are seasoned with Homemade Seasoning Salt, which works great on any squash seeds. Add a little low-fat sour cream as a garnish, and enjoy.

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Eileen Murphy Kelly

Butternut Squash and Sweet Potato Soup

5 from 1 vote

Butternut squash and sweet potato soup is super creamy without any cream! A fantastic and nutritious meal for any night and perfect for any Holiday meal!

Print Recipe

Prep Time 15 minutes mins

Cook Time 45 minutes mins

0 minutes mins

Total Time 1 hour hr

Servings: 8 servings

Course: Soup

Cuisine: American

Calories: 133

Ingredients Equipment Method Nutrition Notes

Equipment

• Measuring Spoons and Cups
• knife
• Cutting Board
• Vegetable Peeler
• Dutch Oven
• Immersion blender (or regular blender)

Ingredients

 

US CustomaryMetric

 

1x2x3x?

• ▢ 1 teaspoon olive oil
• ▢ 1 medium yellow onion (diced)
• ▢ 2 cloves garlic (minced)
• ▢ 1 large butternut squash (peeled and diced into one inch cubes)
• ▢ 2 large sweet potatoes ( peeled and diced into one-inch cubes)
• ▢ 32 ounces vegetable stock
• ▢ 1 teaspoon ground cinnamon
• ▢ 1 teaspoon black pepper
• ▢ 1 teaspoon kosher salt
• ▢ Roasted Seasoned Squash Seeds optional garnish

Instructions

 

1. Heat a Dutch Oven over medium heat, and add 1 teaspoon olive oil to heat up. Add 1 medium yellow onion (diced) saute for about 2 minutes, onions will be translucent.
2. Add 2 cloves garlic (minced) stir for about 30 seconds to let the garlic bloom.
3. To the pot, add 1 large butternut squash (peeled and diced into one inch cubes), 2 large sweet potatoes ( peeled and diced into one-inch cubes), 32 ounces vegetable stock, 1 teaspoon ground cinnamon, 1 teaspoon black pepper, and 1 teaspoon kosher salt.
4. Simmer for 45 minutes. Squash and potatoes should be fork-tender.
5. Use an immersion blender to puree the soup. (Note 1)
6. Taste the soup for seasoning; if needed, adjust the seasonings in the soup.
7. Soup is ready to serve.

Nutrition

Serving: 1servingCalories: 133kcalCarbohydrates: 31gProtein: 3gFat: 1gSaturated Fat: 0.1gPolyunsaturated Fat: 0.1gMonounsaturated Fat: 0.4gSodium: 796mgPotassium: 644mgFiber: 5gSugar: 7gVitamin A: 22269IUVitamin C: 23mgCalcium: 79mgIron: 1mg

Notes

• Any nutritional value used is an estimate. These figures can change based on ingredients and portion size

Note 1: If using a blender, puree soup in batches. Be careful, as the soup is hot. Use a towel to hold over the blender cover while blending the soup. 

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