A cozy, creamy, and spicy butternut squash and sweet potato soup that will warm you right up on chillier days. It’s vegan, highly nutritious, and totally delicious! This recipe is great for meal-prep and freezer-friendly.

Spicy butternut squash and sweet potato soup in a white bowl garnished with cilantro, coconut cream and sunflower seeds.

Nourishing soup with a kick:

Get me to soup season, baby! I love the time of year when the weather is cooling off, the sweaters are coming out, and the nourishing soup recipes are simmering on the stoves. Like my butternut squash carrot ginger soup, this butternut squash and sweet potato soup makes a perfect cozy meal to warm up with, and it’s great to meal-prep or batch-cook then freeze for later on.

If you’re a lover of creamy pureed soups, you’re going to love this spicy sweet potato and butternut squash soup recipe. It’s straightforward to prepare, and it takes advantage of wonderful fall produce including squash, sweet potatoes, and apples. With these nourishing ingredients plus some red curry paste, this soup is packed with nutrition and a spicy kick!

Two bowls of spicy butternut squash and sweet potato soup in a white bowl garnished with cilantro, coconut cream and sunflower seeds.

A moment for nutritious fall produce!

The ever so popular butternut squash is should get more cred for it’s nutrition profile too! Not only is it a great source of vitamin A (which is good for our eyes!) butternut squash is also a plant-based source of iron, calcium and dietary fibre – which will help to keep you full after eating this soup!

The sweet potato and apple in this soup are also nourishing micronutrient- and fibre-rich ingredients. So not only does this soup add a little fibre-boost to your day, it will also support your gut health and good digestion. Heck yeah!

Spicy butternut squash and sweet potato soup ingredients measured out in bowls.

Making the soup is simple:

We’ll start by sautéing onions in our large pot or dutch oven, and then stir in the red curry paste. We’ll follow with the chopped butternut squash, sweet potato, apple, and spices.

Then we’ll pour in the vegetable broth and simmer it all until it’s all soft enough to puree (about 20 minutes – the squash and sweet potato should be fork-tender). At this point, we will transfer the soup mixture to a blender (alternatively, you can use an immersion blender over the stove), add in some coconut milk for extra creaminess, and give it a blitz until smooth!

For serving: I recommend serving the soup with fresh cilantro, pumpkin or sunflower seeds, and a drizzle of coconut cream (or regular cream).

Spicy butternut squash and sweet potato soup in a white bowl garnished with cilantro, coconut cream and sunflower seeds.

Tips for the recipe:

  • This soup is wonderful to cook at the start of the week (hello, soup Sundays?!) to pack in lunches or have for dinners throughout the week.
  • It freezes well, so if you want to make it and freeze for a day when you need something quick and cozy, this is great. I totally recommend making it for a friend who’s sick or postpartum too!
  • The bright orange is beautiful garnished with something green (think cilantro, pepitas/pumpkin seeds, or chives) and a drizzle more of coconut milk or cream.
Spicy butternut squash and sweet potato soup in a white bowl garnished with cilantro, coconut cream and sunflower seeds.

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If you make this recipe, be sure to let me know by leaving a recipe rating and a comment below.

Be sure to follow along on Facebook or Instagram and tag me @hannahmagee_rd if you make my recipes!

Spicy butternut squash and sweet potato soup in a white bowl garnished with cilantro, coconut cream and sunflower seeds.

Spicy Butternut Squash and Sweet Potato Soup

Servings: 6 servings
Prep Time: 20 minutes
Cook Time: 20 minutes
Total Time: 40 minutes
A cozy, creamy, and spicy butternut squash and sweet potato soup that will warm you right up on chillier days. It's vegan, highly nutritious, and totally delicious! This recipe is great for meal-prep and freezer-friendly.
5 from 2 ratings
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Ingredients

  • 2 tbsp olive oil
  • 1 medium yellow onion, diced
  • 2 tbsp red curry paste
  • 2 cups sweet potato, peeled and cubed
  • 1 medium apple, peeled, cored, and cubed
  • 4 cups butternut squash, peeled and cubed, peeled and cubed
  • 1/2 tsp ground ginger
  • 1/2 tsp salt, or more/less to taste (optional)
  • 1/4 tsp cayenne pepper
  • 3 cups low-sodium vegetable broth
  • 1/2 cup light coconut milk
  • optional toppings: fresh cilantro and pumpkin or sunflower seeds

Instructions 

  • Heat olive oil in a large pot over medium heat. Add onion to pot and cook until translucent (approx. 4 minutes). Stir in red curry paste.
  • Add the butternut squash, sweet potato, apple, vegetable broth and spices and gently stir to combine.
  • Increase the heat to medium-high and bring mixture to a boil. Once boiling, reduce heat and simmer for another 20 minutes or until veggies can easily be pierced with a fork. Turn off heat.
  • Transfer pot contents to a high-speed blender (OR use an immersion blender on the stove), begin to puree the soup, blending until smooth and creamy. Depending on the strength of your blender, it may take 4-5 minutes to get your soup creamy and smooth.
  • Add coconut milk and blend again. If using a high-speed blender, transfer soup back to pot, taste, and adjust spices as necessary.
  • Serve soup with optional toppings and enjoy! Store leftovers in the fridge or freezer. See notes for storage directions.

Notes

Storing Spicy Butternut Squash and Sweet Potato Soup Leftovers:
If you have leftovers, you can store them in a sealed container in the fridge up to 5 days. Alternatively, you can freeze the soup up to 2 months!
Cuisine: Gluten-Free, Vegan, Vegetarian
Course: Appetizer, Main Course, Soup
Author: Hannah Magee, RD
Did you make this recipe?Be sure to take a photo and tag me at @hannahmagee_rd so I can see!