Vegan sweet potato and butternut squash soup is easy to make, naturally sweet and made with creamy delicious coconut milk. It's a perfect comfort soup!
Folks, if you're looking for soup that's going to give you a big hug then look no further than this amazing sweet potato and butternut squash soup.
It's also not only vegan but gluten free too.
You'll find the flavours of this soup come together perfectly giving it a rich and creamy texture.
An easy and cheap to make sweet potato soup without cream, it's one of our favourites!
Perfect as a winter warmer or really any time of the year!
The only thing that will take you a bit of time to make this sweet potato butternut squash soup is the preparation of the vegetables for cooking.
However, you could easily make this soup in just 30 minutes!
You know those bags of pre-prepared, pre-cut vegetables you can often get in supermarkets nowadays ?
Well if you head to your supermarket veg section and you can get all of the vegetables already chopped and prepared for you then you're onto a winner.
I wasn't able to get the vegetables already prepared for me when I made this recipe to publish.
So I've left the preparation time as if though you are doing the vegetables from scratch.
Even though I've added in coconut milk to give this recipe a creamy texture I used a reduced fat version
That helps keep this sweet potato squash soup low in fat and only 145 calories per serving.
This soup has numerous health benefits too.
Sweet potatoes are a rich source of fibre and contain a whole selection of essential vitamins and minerals. Helping to ensure you are well on your way to your 5 a day.
Butternut squash is also fibre rich and being low in calories, squash can help weight loss.
It is also said to aid towards preventing conditions like cancer and heart disease.
Jump to:
Why You'll Love This Vegan Sweet Potato Soup
- Delicious, rich creamy flavour: The sweet potatoes combined with the butternut squash and blended with reduced-fat coconut milk, creates a naturally sweet and velvety dairy cream free soup that's both comforting and delicious.
- Healthy Ingredients: Packed with essential vitamins and minerals, sweet potatoes and butternut squash are excellent sources of fibre, vitamins A and C, and antioxidants, supporting overall health and well-being.
- Low in Calories: Each serving has only 145 calories. Great for those conscious of their calorie intake.
- Diet-Friendly: Being both vegan and gluten-free this sweet potato butternut squash soup caters to a variety of dietary preferences and restrictions but without any compromise on taste.
- Quick and Easy to Prepare: With simple ingredients and a straightforward step-by-step cooking process, this soup can be ready in about 30 minutes. Making it a convenient choice for a quick healthy meal.
Ingredients
- Olive Oil - just use ordinary cooking olive oil. No need to use extra-virgin.
- Onion
- Garlic Cloves
- Carrot
- Butternut Squash
- Sweet Potato
- Vegetable Stock / Vegetable Broth
- Tinned Reduced Fat Coconut Milk - you can also use full fat but that will alter the nutritional label. You could also make up some coconut milk from creamed coconut instead.
- Ground Cinnamon
- Ground Coriander
- Ground Ginger
- Mild Red Chilli Powder - you can vary the amount or chilli powder to make it a more spicy sweet potato soup or you can remove it altogether.
- Freshly Ground Salt And Black Pepper To Season
See recipe card for quantities.
How To Make Vegan Sweet Potato And Butternut Squash Soup
Detailed instructions are in the recipe card below. But here is a quick step by step guide of how to make this sweet potato with butternut squash soup:
- Gently heat the olive oil in a large saucepan.
- Sauté the onion and garlic, then stir in the carrot, sweet potato, and butternut squash. Add the vegetable stock. Bring to the boil then turn down to simmer until the vegetables are softened.
- Allow the vegetables to cool a little then blitz them in a blender / food processor and return to the pan.
- Stir in the coconut milk, cinnamon, coriander, ginger, and chilli powder. Bring back to a simmer. Taste and adjust the spices if necessary, then season to taste with the salt and pepper.
Equipment
For This Butternut Squash Sweet Potato Soup Recipe You May Need….
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FAQ's
Do Butternut Squash And Sweet Potato Go Together?
Yes, together butternut squash and sweet potato are a perfect match! Each has a naturally sweet, earthy flavour and a smooth, velvety texture when cooked. That makes them ideal for blending into a comforting soup like this sweet potato and butternut squash soup! Sweet potato adds richness to the soup and the butternut squash brings a slightly nutty, mellow sweetness!
How Many Calories Are In This Sweet Potato Soup?
There are 145 calories per serving.
Can I Make It Less Spicy?
You can easily alter the heat of this soup recipe by varying the quantity of chilli powder used.
What To Serve With Vegan Sweet Potato and Butternut Squash Soup?
This sweet potato squash soup is great served with a few slices of my homemade bread. As it's so delicious you can use those slices to easily scoop up any leftovers in the bowl!
Can I Make This Ahead?
I would recommend that this soup is best served fresh. However you can keep it in the fridge for 2 - 3 days and it still tastes great heated up in the microwave or in a saucepan.
Can I Freeze Sweet Potato And Butternut Squash Soup?
Yes squash soup freezes really well. Make sure you let it cool completely first then portion it into individual containers. Defrost it overnight in the fridge before reaheating.
Other Popular Sweet Potato Soup Recipes You Might Also Like
📋 Vegan Sweet Potato and Butternut Squash Soup Recipe
The following links and any links in the recipe card below are affiliate links.
This means that if you click on it and then buy that product I’ll get a small commission (at no extra cost to you of course).
If you do click through then thanks for being a part of Neil’s Healthy Meals!
Equipment
Ingredients
- 1 tablespoon olive oil
- 1 onion diced
- 2 cloves garlic crushed
- 1 large carrot peeled and diced
- 300 g butternut squash
- 1 large sweet potato, peeled and diced
- 750 ml vegetable stock
- 200 ml tinned reduced fat coconut milk
- ¼ teaspoon ground cinnamon
- 1 teaspoon ground coriander
- ¼ teaspoon ground ginger
- ¼ teaspoon mild red chilli powder
- Freshly ground salt and pepper to season
Instructions
- In a large saucepan gently heat the olive oil.
- Sauté the onion and garlic for about 3-4 minutes then stir in the carrot, sweet potato, and butternut squash. Add the vegetable stock. Bring to the boil then turn down to simmer until the vegetables are softened. About 20 minutes.
- Allow the vegetables to cool a little then blitz them in a blender / food processor and return to the pan.
- Stir in the coconut milk, cinnamon, coriander, ginger, and chilli powder. Bring back to a simmer. Taste and adjust the spices if necessary, then season to taste with the salt and pepper.
Nutrition
Nutrition Label
Nutritional information provided below is calculated using paid for online tools and the exact ingredients and quantities used above.
Rate The Recipe
If you’ve made this sweet potato butternut squash soup, or any other recipes on Neil's Healthy Meals, then please let me know.
David @ Spiced
We recently made a sweet potato and butternut squash soup, too, and it was fantastic. I love the flavors! I absolutely need to try your version, Neil! This is perfect for the cold days of winter when we're still watching calories but also trying to stay warm. And great point about the frozen section and the pre-chopped veggies. Anything to save a bit of time is helpful - plus, you can stock up on the frozen version when you make big grocery store runs!
Neil
Thanks David. Sometimes it's just too much trouble with all that chopping, so those pre-chopped vegetables come in handy!
Chef Mimi
This is lovely. I absolute love the spices you used in it. You’re a great cook! Many people would simply suggest curry powder.
Neil
Wow. Coming from someone who is a professional cook I'm humbled Mimi. Thank you. But I definitely wouldn't say I'm a great cook. Although I'm trying very hard! I love using my spices to try and get different flavours. Thanks again! 🙂
Easyfoodsmith
We do not often make soups since the weather here is mostly warm but we do sometimes like to enjoy pumpkin soup, since pumpkins are available all year around here. Love the colour of the soup and it does sound like a warm comforting hug.
Neil
Thank you. I think you could most probably substitute the butternut squash with pumpkin here too and make a pumpkin soup. It's something I haven't tried yet but when pumpkin season comes about again I might! 🙂
Ben | Havocinthekitchen
Butternut squash and sweet potatoes make one of my favourite soup combinations - so earthy and hearty and delivering tons of flavour. I also love the addition of coconut milk and spices, to balance out the natural sweetness!
Neil
Thanks Ben. We're enjoying a lot of this delicious soup at the moment!
Jeff the Chef
I have to say that I usually treat soups like this as more of a dipping sauce, and eat them by dunking crusty bread into them, rather than using a spoon. I'm kind of envisioning this soup with a nice baguette, or maybe with a multi-grain loaf.
Neil
Absolutely Jeff! Sometimes there's nothing better that dunking some nice fresh bread into your soup. I haven't tried a baguette with it a multi grain loaf has gone down extremely well with it! 😀
Laura
I love the combinatiion of aquash and sweet potatoes, Neil! And your addition of coconut milk is perfect to add some body to this soup! It looks and sounds so cozy!
Neil
Thanks Laura. It's a combination that goes well together and that coconut milk is tasty! 🙂
Holly
I love how you added spice to the soup. I bet it is so tasty. I actually have some squash leftover from making other dish, and this soup sounds like what I need to make for the cold weather. Perfect!
Neil
Thank you Holly. I hope you get a chance to make it!
Michelle
Have made this soup twice now,its so tasty and warming,especially with a little extra chili powder!
Thanks for your lovely recipes.
Neil
Thank you Michelle! So glad you like this soup. It's great especially for this time of year isn't it? Thanks also for taking the time to rate and comment on the recipe.