Description

This creamy and comforting Butternut Squash and Sweet Potato Soup is a perfect fall recipe that’s both vegan and gluten-free. Made with tender butternut squash, sweet potatoes, warming spices, and rich coconut milk, it offers a delightful balance of sweetness and earthiness. Quick and easy to prepare on the stovetop with simple blending, it’s ideal for a cozy meal or make-ahead lunch, garnished with fresh parsley or crunchy pumpkin seeds for added texture.

Ingredients

Scale

Vegetables

1 medium butternut squash, peeled, seeded, and cubed
2 medium sweet potatoes, peeled and cubed
1 medium onion, diced
3 garlic cloves, minced

Spices & Seasonings

1 teaspoon ground cumin
½ teaspoon ground cinnamon
¼ teaspoon ground nutmeg
½ teaspoon salt
¼ teaspoon black pepper

Liquids

1 tablespoon olive oil
4 cups vegetable broth
1 cup canned coconut milk (full-fat or light)

Optional

1 tablespoon maple syrup
Chopped fresh parsley or pumpkin seeds, for garnish

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Instructions

Sauté Aromatics: In a large pot, heat the olive oil over medium heat. Add the diced onion and sauté for 4–5 minutes until softened and translucent. Stir in the minced garlic and cook for another 30 seconds until fragrant to build the soup’s flavor base.
Add Vegetables and Spices: Add the cubed butternut squash and sweet potatoes to the pot. Stir in the ground cumin, cinnamon, nutmeg, salt, and black pepper, coating the vegetables evenly with the spices to enhance the soup’s warmth and depth.
Simmer the Soup: Pour in the vegetable broth and bring the mixture to a boil. Once boiling, reduce the heat to low, cover the pot, and let it simmer gently for 20–25 minutes or until the squash and sweet potatoes are fork-tender, ensuring the vegetables are soft enough for pureeing.
Blend the Soup: Remove the pot from heat. Use an immersion blender to puree the soup directly in the pot until smooth. Alternatively, carefully transfer the soup in batches to a blender and puree until there are no lumps. Be cautious with hot liquids when blending.
Finish and Warm Through: Return the blended soup to low heat. Stir in the coconut milk and maple syrup if using, then simmer for an additional 5 minutes to warm through and meld the flavors. Taste and adjust seasoning with additional salt or pepper as needed.
Serve: Ladle the hot soup into bowls and garnish with chopped fresh parsley or pumpkin seeds for added color and texture. Serve immediately for best flavor and enjoyment.

Notes

For a spicier kick, add a pinch of cayenne pepper or a splash of your favorite hot sauce while simmering.
This soup stores well in the refrigerator for up to 5 days, making it great for meal prep.
It freezes beautifully—allow it to cool completely before transferring to airtight containers for up to 3 months.
Reheat gently on the stovetop over low heat or in the microwave to avoid curdling the coconut milk.
Use full-fat coconut milk for a richer, creamier soup; light coconut milk reduces fat content but slightly thins texture.