Integrative Medicine Blog

Butternut Squash and Sweet Potato Soup Recipe

Holly J. Niles MS, CNS, LDN Sunday, November 12, 2017
Pumpkin soup

This recipe feeds 4-6 people and is a delicious addition to any meal!

Prep time 20 mins

Cook time 25 mins

Total time 45 mins

Serves: 4-6


  • 1 tablespoon coconut oil
  • 1 yellow onion, diced
  • 1 medium butternut squash, peeled and cubed (5-6 cups)
  • 1 medium sweet potato, peeled and cubed (1 cup)
  • 1 green apple, peeled, cored, and cubed
  • 3 cups low-sodium vegetable broth
  • 1 teaspoon cinnamon
  • ½ teaspoon curry powder
  • ¼ teaspoon ground ginger
  • pinch nutmeg
  • ½ cup light coconut milk
  • 1 teaspoon sea salt

*optional toppings: pepitas and radish sprouts


  1. Heat coconut oil in a dutch oven or large stock pot over medium-low heat. Add onion to pot and cook until translucent (5-7 minutes).
  2. Add in the butternut squash, sweet potato, apple, vegetable broth, cinnamon, curry powder, ginger, and nutmeg. Gently stir.
  3. Turn up the heat to medium-high, cover, and cook for 20-25 minutes or until veggies are fork-tender. Turn off heat.
  4. Using an immersion blender, begin to pureé the soup, adding in the coconut milk and sea salt after a few minutes. (be patient as it will take 5-8 minutes to get your soup silky smooth depending on the strength of your immersion blender).
  5. Serve warm and topped with pepitas and radish sprouts, if desired.
  6. Store leftovers in refrigerator.

Adapted from: