• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

Neils Healthy Meals

Quick Healthy Meals

  • Facebook
  • Instagram
  • Pinterest
  • RSS
  • Twitter
  • YouTube
  • About
  • Recipes
  • Wellbeing
  • Healthy Living
  • Contact Me
menu icon
go to homepage
  • About
  • Recipes
  • FREE eBook
  • Healthy Living
  • Contact Me
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube
  • subscribe
    search icon
    Homepage link
    • About
    • Recipes
    • FREE eBook
    • Healthy Living
    • Contact Me
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube
  • ×

    Home » Recipes » Lunch » Soup

    Vegan Sweet Potato And Butternut Squash Soup

    Published: Feb 18, 2021 · Updated: Feb 17, 2021 by Neil 16 Comments

    78 shares
    • Facebook
    • Yummly
    • Twitter
    Jump to Recipe
    A bowl of sweet potato and butternut squash soup. Soup spoon in front. Pin title text overlay at top.

    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!

    A bowl of vegan sweet potato and butternut squash soup with a soup spoon in front. A butternut squash , carrot and chunks of butternut squash in the background.

    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 soup, it's one of our favourites.

    Perfect as a winter warmer or really any time of the year!

    Two bowls of vegan sweet potato and butternut squash soup with a soup spoon to the left side. Chunks of butternut squash in the foreground. Carrots in the background.

    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.

    Two bowls of vegan sweet potato and butternut squash soup with a soup spoon to the left side. Carrots and another soup spoon at the back right.

    Even though I've added in coconut milk to give this recipe a creamy texture I used a reduced fat version which keeps 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.

    Close up of bowl of vegan sweet potato and butternut squash soup with a soup spoon in front. A butternut squash , carrot and chunks of butternut squash in the background.

    Subscribe to Neil's Healthy Meals

    Don't miss future updates and new recipes. Make sure you’re subscribed to Neil’s Healthy Meals.

    Subscribe here to add your email to the subscription list.

    And you can follow me too via your favourite social channels :-

    Facebook, Pinterest, Twitter, Instagram, Bloglovin & YouTube.

    *I do not use your email for anything else other than adding you to my blog subscription list which you can opt out of at any time.

    Other Popular Sweet Potato Based Soup Recipes You Might Also Like

    • Sweet potato and red lentil soup is a delicious and easy recipe. This healthy vegan and gluten free soup is a perfect filler that never fails to please.
    • Healthy carrot and sweet potato soup recipe is delicious and simple to make. Vegan and gluten free it’s also low calorie and filling too. Dairy free, it’s a soup that gives you a warming hug just when you need it most!
    • Sweet potato, garlic and chilli soup is ideal for vegans or just soup lovers alike. Filling and giving you more than your daily recommended amount of vitamin A, its just full of delicious flavours from naturally sweet ingredients.

    Vegan Sweet Potato and Butternut Squash Soup Recipe

    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!

    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 before reaheating.

    I’d love to hear what you think of my recipe in the comments below and please do rate my recipe 5* if you like it! 🙂

    A bowl of vegan sweet potato and butternut squash soup with a soup spoon in front. A butternut squash , carrot and chunks of butternut squash in the background.
    Print Recipe Save Recipe Saved Recipe!
    5 from 11 votes

    Vegan Sweet Potato and Butternut Squash Soup Recipe

    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!
    Prep Time30 mins
    Cook Time20 mins
    Course: Lunch
    Cuisine: International
    Servings: 6
    Calories: 145kcal
    Author: Neil

    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

    • Saucepans
    • Blender
    • Kitchen scale
    • Chopping board
    • Kitchen knives
    • Garlic press
    • Measuring spoons
    • Measuring jug
    • Peeler
    • Soup ladle

    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
    Metric - US Customary

    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

    Calories: 145kcal | Carbohydrates: 13g | Protein: 2g | Fat: 10g | Saturated Fat: 7g | Sodium: 516mg | Potassium: 334mg | Fiber: 2g | Sugar: 5g | Vitamin A: 7306IU | Vitamin C: 14mg | Calcium: 40mg | Iron: 1mg

    Nutrition Facts
    Vegan Sweet Potato and Butternut Squash Soup
    Amount Per Serving
    Calories 145 Calories from Fat 90
    % Daily Value*
    Fat 10g15%
    Saturated Fat 7g44%
    Sodium 516mg22%
    Potassium 334mg10%
    Carbohydrates 13g4%
    Fiber 2g8%
    Sugar 5g6%
    Protein 2g4%
    Vitamin A 7306IU146%
    Vitamin C 14mg17%
    Calcium 40mg4%
    Iron 1mg6%
    * Percent Daily Values are based on a 2000 calorie diet.

    Related

    « Healthy Banana Pudding
    Easy Lemon Cupcakes »

    Reader Interactions

    Comments

    1. David @ Spiced

      February 18, 2021 at 12:26 pm

      5 stars
      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!

      Reply
      • Neil

        February 19, 2021 at 6:36 am

        Thanks David. Sometimes it's just too much trouble with all that chopping, so those pre-chopped vegetables come in handy!

        Reply
    2. Chef Mimi

      February 18, 2021 at 3:41 pm

      5 stars
      This is lovely. I absolute love the spices you used in it. You’re a great cook! Many people would simply suggest curry powder.

      Reply
      • Neil

        February 19, 2021 at 6:38 am

        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! 🙂

        Reply
    3. Easyfoodsmith

      February 19, 2021 at 4:49 pm

      5 stars
      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.

      Reply
      • Neil

        February 20, 2021 at 6:17 am

        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! 🙂

        Reply
    4. Ben | Havocinthekitchen

      February 21, 2021 at 3:39 pm

      5 stars
      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!

      Reply
      • Neil

        February 21, 2021 at 7:02 pm

        Thanks Ben. We're enjoying a lot of this delicious soup at the moment!

        Reply
    5. Jeff the Chef

      February 21, 2021 at 5:31 pm

      5 stars
      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.

      Reply
      • Neil

        February 21, 2021 at 7:04 pm

        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! 😀

        Reply
    6. Laura

      February 21, 2021 at 8:41 pm

      5 stars
      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!

      Reply
      • Neil

        February 22, 2021 at 5:27 am

        Thanks Laura. It's a combination that goes well together and that coconut milk is tasty! 🙂

        Reply
    7. Holly

      February 23, 2021 at 1:47 am

      5 stars
      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!

      Reply
      • Neil

        February 23, 2021 at 5:50 am

        Thank you Holly. I hope you get a chance to make it!

        Reply
    8. Michelle

      January 28, 2022 at 1:47 pm

      5 stars
      Have made this soup twice now,its so tasty and warming,especially with a little extra chili powder!
      Thanks for your lovely recipes.

      Reply
      • Neil

        January 29, 2022 at 6:33 am

        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.

        Reply

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    Hello there! I’m Neil. Since 2014 Neil's Healthy Meals has been providing delicious quick healthy recipes and fabulous cheesecakes based on the 80/20 rule for eating. Helping you live a diet free lifestyle. One where you can still enjoy cake! Learn more here

    Popular Recipes

    • Easy Scottish Lentil Soup
    • Easy Homemade Quorn Lasagne
    • Low Fat Garlic Mushroom Pasta
    • Slow Cooker Vegetarian Chilli

    Footer

    ↑ back to top

    About

    • About Neil's Healthy Meals

    Newsletter

    • Sign Up! for emails and updates

    Contact

    • Contact

    COPYRIGHT © 2023 NEILSHEALTHYMEALS.COM - PRIVACY POLICY - DISCLAIMER

    78 shares