Caramelized Butternut Squash – Sweet Potato Soup

Squash and sweet potato soup

All together this soup took a little over an hour to make and was inspired by being sick of seeing the squash and sweet potatoes hanging out on the kitchen counter the last few weeks. It will taste great paired with the fresh spinach salad with chutney dressing and makes a great base for a sauce to toss with pasta.

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Prep Time:
20 minutes hands on

Total Time:
About an hour

A stick or emersion blender if you have one

about 12 Cups


  • 1 Medium Butternut squash peeled, sliced, seeded and in chunks
  • 3 Sweet potaoes peeled and sliced into chunks
  • 2 medium Onions cut in large chunks
  • 4 cloves Garlic sliced
  • Olive oil to drizzle
  • Sea salt and freshly ground black pepper to taste
  • 6 Cups Low sodium chicken or vegetable broth
  • 1 - 1 1/2 Cups Fat free milk optional
  • 1/4 Cup Cream optional


  1. Preheat the oven to 425 degrees. Spray two baking sheets with cooking spray.

    Toss the butternut squash, sweet potatoes and onion with a drizzle of olive oil, sea salt and freshly ground black pepper. Distribute on the prepared baking sheets. Place in the oven for about 20 minutes.



  2. Remove from oven, add two cloves of sliced garlic to each sheet, stir and turn the chunks and return to the oven to roast another 15-20 minutes until caramelized and browned but they do not need to be fully cooked.

  3. Scrape the squash, sweet potato, onion and garlic mixture into a soup pot. Cover with 6 cups of broth or stock and bring to a simmer. Continue to simmer until squash and sweet potato are completely soft – about 10 minutes. Turn off the heat. Use your stick blender or a masher to smooth out. The soup may be pretty thick at this point and you can thin it to your preferred texture by adding milk and cream or more stock. Season with more salt and pepper if needed. To serve you can sprinkle on some parmesan, some curry powder, crumble on some toast or crackers, add a generous pinch of radish sprouts or a dollop of plain yogurt.


Add a cup of unsweetened applesauce and a generous amount hot curry powder and a tablespoon or more of chile oil for a sweet-hot combo.


Combine about 1 1/2 cups of the soup with 1/4 cup of dry white wine and a tablespoon of vegetable bouillon paste. Simmer to reduce. Toss with hot cooked pasta, 1/4 cup of parmesan and some freshly ground black pepper to taste. Serve with a spicy salad like arugula or mustard greens tossed a tangy light dressing and some crusty bread.