TFRK – Butternut squash and sweet potato soup

I was typing this up for a friend so I thought I’d post it here too. This is what we had for dinner tonight and it was delicious!!


1 large onion
Dollop garlic paste (approx five cloves)
1 large butternut squash
4 small sweet potatoes (or 2 large)
1 litre vegetable stock
0.5 litre chicken stock
2 tbsp tomato puree
Salt and pepper to taste
(Paprika, nutmeg, bay leaves, chilli powder – optional)


– Dice onion.
– The easiest way to deal with a butternut squash is to cut it into slices and then chop the rind off, it’s quite hard so a peeler won’t work. Slice it, peel it, scoop out the seeds and discard them, then cut the flesh into 1 inch cubes.
– Peel the sweet potatoes and rinse them. Dice into one inch cubes.

– Fry onion and garlic together in a little oil until soft.
– Add sweet potato and butternut squash to pan and fry until the edges of the squash start to break down and you’re getting a brown crust on the base of the pan.
– Add the stock, tomato puree and whatever herb/spice you want.
– Bring to the boil and then turn down to a gentle simmer for 20 minutes or until the chunks of potato are soft.
– Liquidise with a handheld blender or (carefully!) transfer to a blender jug.
– Season to personal taste.
– Serve with a dollop of sour cream and some grated cheddar or smoked cheese.


This is a warming winter soup. I wish I’d put chilli powder in it for a little extra fire, but it was good without.

Butternut squash is a great source of vitamins A, C and E to chase away all those winter blues. Sweet potato is a great source of fibre and although it doesn’t have as much vitamin A or C as the squash, it’s still a valuable source of trace minerals. Lower in calories than you might think, too, given its sweet flavour.

If you did decide to add chilli powder, maybe consider serving with some crunched tortilla chips!

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s