Butternut Squash and Sweet Potato Soup
This soup has a ‘bit of a kick’ and is guaranteed to warm you up on cold winter days. Don’t worry, if you’re not a fan of chilli you can leave it out.
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NutritionPer Serving
- Calories207
- Carbs40g
- Protein4g
- Fat5g
- Saturates1g
- Sugars12g
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This super easy recipe is quick and simple to make – and full of flavour! It’s a perfect lunch, or even a warming evening meal, whether you’re counting calories or following a diet plan like Weight Watchers.
We also fancied trying something a bit different, so we used a pinch of Maldon smoked sea salt to give the soup a subtle smoky flavour.
What diets is this Butternut Squash and Sweet Potato Soup suitable for?
This Butternut Squash and Sweet Potato Soup recipe is suitable for vegetarian, vegan, gluten free and dairy free diets – just make sure to use the appropriate stock cubes!
Please make sure to double or triple check all of your ingredients if you’re cooking for people with allergies.
Do you need any special ingredients to make Butternut Squash and Sweet Potato Soup?
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‘Perfect soup for an Autumnal day.’
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You don’t need any special ingredients for this recipe, but you could swap out normal salt for Maldon smoked sea salt to give the soup a subtle smoky flavour.
How many calories are in this Butternut Squash and Sweet Potato Soup?
There are 207 calories per portion in this Butternut Squash and Sweet Potato Soup, which means it falls into our Everyday Light category.
This Butternut Squash and Sweet Potato Soup is perfect if you’re following a calorie controlled diet, and fits well with any one of the major diet plans such as Weight Watchers.
As a guide, an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight. For an average woman, that figure is around 2,000kcal (8,400kJ) a day. Obviously, if your goal is to lose weight then you might want to adjust these slightly! You can read more about these recommendations on the NHS website.
Step 1
Add onion (and chilli if you’re using fresh) to mixing bowl and chop 3 seconds, speed 5. Scrape down sides of bowl.
Step 2
Spray with low calorie cooking spray and add chilli flakes/powder and sauté on Veroma for 4 minutes, speed 1.
Step 3
Add the butternut squash, sweet potato and stock, then add enough water to just cover the ingredients.
Step 4
Cook for 20 minutes at 100 degrees, speed 1.
Step 5
Once cooked make sure the veg is soft (if not give it a few more minutes) and purée (1 minute on speed 10).
Step 6
Check the seasoning and add a little salt and pepper if necessary.
Step 7
Serve with a spoonful of cream swirled on top if you fancy it.
What should I serve with this Butternut Squash and Sweet Potato Soup?
Any of the following recipes would be great served with our Butternut Squash and Sweet Potato Soup:
How do you know when this Butternut Squash and Sweet Potato Soup is cooked?
In the Thermamix, the soup needs to be cooked for 20 minutes at 100 degrees, speed 1. Once cooked, make sure the veg is soft (if not give it a few more minutes) and purée (1 minute on speed 10).
Standard advice here in the UK is to cook food until it has reached 70°C and stayed at that temperature for 2 minutes. This is to keep your family safe.
How long can you keep Butternut Squash and Sweet Potato Soup in the fridge?
Once you’ve put it out, ideally you should eat it within 4 hours.
If you allow any leftovers to cool, make sure to refrigerate in a container with a lid and chill. You can keep leftovers of Butternut Squash and Sweet Potato Soup in the fridge for approximately 3 days or so.
Can I freeze this Butternut Squash and Sweet Potato Soup?
Yes you can! This recipe can be frozen, but please remember to do the following:
- Freeze it as soon as it is cold enough.
- Use a container that is suitable for freezing.
Don’t forget to add a label with what it is, and on what date you put it in the freezer!
How do I reheat this Butternut Squash and Sweet Potato Soup?
From chilled: Place in a microwave proof container with loosely fitting lid and heat for 4-7 minutes until piping hot.
From frozen: Allow to defrost, and heat covered in the microwave for 3-5 minutes then stir. Cook for a further 5-7 minutes until piping hot.
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Butternut Squash and Sweet Potato Soup
This soup has a ‘bit of a kick’ and is guaranteed to warm you up on cold winter days. Don’t worry, if you’re not a fan of chilli you can leave it out.
-
Prep Time
5 MINS
-
Cook Time
20 MINS
- KCals 207
- Carbs 40G
Instructions
- Add onion (and chilli if you're using fresh) to mixing bowl & chop 3 seconds, speed 5. Scrape down sides of bowl
- Spray with low calorie cooking spray and add chilli flakes/powder & sauté on Veroma for 4 minutes, speed 1
- Add the butternut squash, sweet potato and stock, then add enough water to just cover the ingredients
- Cook for 20 minutes at 100 degrees, speed 1
- Once cooked make sure the veg is soft (if not give it a few more minutes) and purée (1 minute on speed 10)
- Check the seasoning and add a little salt and pepper if necessary
- Serve with a spoonful of cream swirled on top if you fancy it
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8 comments
See what others have to say
LauraMonday 17th May 2021
How many does this serve please?
HollyTuesday 18th May 2021
Hey Laura, if you scroll down to the bottom of the page you will find the recipe card which has the serving size icon in this case the recipe serves 4, hope that helps!
ElleWednesday 3rd March 2021
How do you make without a thermomix please? I can’t see a response to the last query. Thank you, really want to make this
SharonFriday 5th March 2021
Hi Elle, to make this on the hob, I would suggest this method:
1.Spray a large saucepan with low calorie cooking spray and place over a medium heat.
2.Add the onion and chilli and cook, stirring, for about 5 minutes to soften.
3.Add the butternut squash, sweet potato and stock. Add a little water if needed to make sure the vegetables are just covered.
4.Simmer for about 20 minutes or until the vegetables are softened.
5.Puree and season with salt and black pepper if needed.
Hope this helps and that you enjoy the soup!
MarySaturday 17th August 2019
This soup is so good! I don’t have a Thermomix though, so I roasted the sweet potato and butternut squash chunks in the oven. When they were done, I fried off the onion in a pot (frylite), mixed in the chilli flakes, and added the veg and the stock cubes with the water. Simmered that for 5 mins, and blended it with a hand blender.
Emma TMonday 23rd September 2019
Sounds delish!
So glad you enjoyed it!
lianne billingeSunday 10th February 2019
Can you cook this in a Presure King Pro?
Lesley WoodWednesday 30th May 2018
How do you make this without a Thermomix please?
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