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

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.

About This Recipe:

It’s soup season, baby. The weather is cooling off, the sweaters are coming out, and the soups are simmering on the stoves. Not only does soup make a cozy meal to warm up with, it’s also great to meal-prep or batch-cook and 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 easy to prepare, and it takes advantage of wonderful fall produce like squash, sweet potatoes, and apples. With these nourishing plant-based ingredients and spices, 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.

Ingredients for this Spicy Butternut Squash and Sweet Potato Soup:

To make this sweet potato and squash soup recipe, you’ll need:

  • Butternut squash
  • Sweet potato
  • Apple
  • Onion
  • Olive oil
  • Red curry paste
  • Ground ginger
  • Cayenne pepper
  • Salt and pepper
  • Vegetable broth
  • Coconut milk
  • Optional: Cilantro, pumpkin or sunflower seeds, coconut cream
Spicy butternut squash and sweet potato soup ingredients measured out in bowls.

How to Make Creamy Butternut Squash and Sweet Potato Soup

Making this Spicy Butternut Squash and Sweet Potato Soup is simple.

To get started, you sauté your onions and add the curry paste in a large pot. Then add the chopped squash, sweet potato, apple and spices. Next, simmer it all in the vegetable broth until it’s all soft enough to puree (about 20 minutes). Transfer the soup mixture to a blender (alternatively, you can use an immersion blender over the stove). Lastly, blend in some coconut milk for extra creaminess and you’re done!

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

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!

Nutrition Benefits of this Spicy Butternut Squash and Sweet Potato Soup:

As I mentioned, this recipe features nourishing ingredients like butternut squash, sweet potato, apple and onion. Here are just some of the nutrition benefits of these foods:

Butternut Squash Nutrition:

Butternut squash is a popular winter squash that offers a variety of nutrients. It’s rich in vitamin A, vitamin C, vitamin B6, potassium and magnesium. Butternut squash is also a plant-based source of iron, calcium and dietary fibre.

Sweet Potato Nutrition:

Sweet potatoes are one of my favourite foods. Yes, they’re delicious, but they’re also great for you. Similar to butternut squash, sweet potatoes are a good source of vitamin A, vitamin B6, potassium, magnesium, and dietary fibre. Sweet potatoes are a great source of complex carbohydrates, and they also offer us some iron and vitamin C.

Apple Nutrition:

In addition to squash and sweet potato, this soup recipe also calls for an apple! As you’re probably aware, apples are also highly nutritious. They’re a great source of fibre (both soluble and insoluble), vitamin C, and phytochemicals. Phytochemicals are naturally-occurring plant chemicals, and the ones in apples offer both antioxidant and anti-inflammatory properties. There’s a reason why they say “an apple a day keeps the doctor away”!

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

Notes About This Recipe:

  • It’s a great meal-prep recipe! This soup is wonderful to cook at the start of the week to pack in lunches or have for dinner during 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!
  • It’s beautiful garnished with something green (think cilantro, 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.

Connect with Hannah Magee, RD!

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.
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Spicy Butternut Squash and Sweet Potato Soup

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.
Course Appetizer, Main Course, Soup
Cuisine Gluten-Free, Vegan, Vegetarian
Diet Diabetic, Low Calorie, Low Fat, Low Lactose, Vegan, Vegetarian
Keyword spicy butternut squash and sweet potato soup, spicy butternut squash soup, spicy sweet potato soup
Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Servings 6 servings
Author Hannah Magee

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!

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