4.7 from 171 votes
Sweet Potato and Butternut Squash Soup
This Sweet Potato and Butternut Squash Soup takes just 30 minutes to make, so you have a healthy and filling meal in a flash.
Prep Time
5 mins
Cook Time
5 mins
Total Time
35 mins
Servings: 4 people
Calories: 138 kcal
Course:
Soup
Cuisine:
American , British
Ingredients
- 1 tablespoon olive oil
- 350 g sweet potato
- 500 g butternut squash
- 1 onion small
- 500 ml vegetable stock
- 2 garlic clove
- 0.5 teaspoon ground coriander
- 0.5 teaspoon cumin
- 0.5 teaspoon ground ginger
- 1 pinch sea salt and ground black pepper
To serve (all optional):
- fat free yogurt
- croutons
- fresh parsley
Instructions
- Heat 1 tablespoon Olive oil in a large soup pan and fry 1 Onion, 2 Garlic clove, 350 g Sweet potato and 500 g Butternut squash for 5 minutes.
- Add 500 ml Vegetable stock, 0.5 teaspoon Ground coriander, 0.5 teaspoon Cumin, 0.5 teaspoon Ground ginger and 1 pinch Sea salt and ground black pepper
- Simmer for 25 minutes before blending.
- Serve with Croutons, Fresh parsley and a dollop of Fat free yogurt (all optional).
Cup of Yum
Notes
- Try adding a little bit of chilli for some extra flavour and warmth.
- If you really want to bring out the flavour of the vegetables, try roasting them first. This will increase the cooking time considerably though.
- Want some extra sweetness? Add a carrot too.
- Make a Thai version of this by adding some Thai curry paste.
- Why not make this in the slow cooker instead? Cook on high for 3 hours.
- If you want to make this a bit creamier, then add 100ml of coconut milk just before blending.
- Add a little sweetness, and some autumn vibes, to this soup by adding apple. Dice it and cook at the same time as the sweet potato and butternut squash.
- If you soup is a bit thick, add a little more stock to it.
- You don't have to peel the sweet potato, as you can eat the skin - just make sure they are really well scrubbed clean.
Nutrition Information
Serving
1portion
Calories
138kcal
(7%)
Carbohydrates
34g
(11%)
Protein
3g
(6%)
Fat
1g
(2%)
Saturated Fat
1g
(5%)
Sodium
565mg
(24%)
Potassium
775mg
(22%)
Fiber
6g
(24%)
Sugar
9g
(18%)
Vitamin A
25967IU
(519%)
Vitamin C
31mg
(34%)
Calcium
95mg
(10%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4people
Amount Per Serving
Calories 138
% Daily Value*
| Serving | 1portion | |
| Calories | 138kcal | 7% |
| Carbohydrates | 34g | 11% |
| Protein | 3g | 6% |
| Fat | 1g | 2% |
| Saturated Fat | 1g | 5% |
| Sodium | 565mg | 24% |
| Potassium | 775mg | 16% |
| Fiber | 6g | 24% |
| Sugar | 9g | 18% |
| Vitamin A | 25967IU | 519% |
| Vitamin C | 31mg | 34% |
| Calcium | 95mg | 10% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.