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Curried Sweet Potato Squash Soup

Updated: Dec 28, 2021

Wow, the temperature has dropped dramatically in Nashville over the past couple of days, and it has me wanting all the cozy fall foods. On Tuesday morning I went on a hike in a tank top and shorts and was sweating; but the next day after walking nine holes with the hubs (in pants and long sleeves I might add) we both ended up so chilled to the bone that we wanted nothing more than to pile on the blankets and drink hot chocolate when we got home. So we did just that, then ended the day with this super cozy Curried Sweet Potato Squash Soup!

Cozy Soups, Hot Cocoa, Fall Leaves, Repeat.

If you truly are what you eat, for the next 3 months I’ll be nothing more than a combination of cozy seasonal soups, peppermint tea, and hot cocoa… What a thought! But in all seriousness, the cooler weather and the gorgeous shades of yellow, orange, and red I see everywhere I go have got me craving all the warm, seasonal soups, like my Curried Sweet Potato Squash Soup.

With seasonal roasted veggies, aromatic spices, and creamy coconut milk, this nourishing soup is the coziest weeknight meal and embodies everything I love about fall.

ORANGE You Glad it’s Fall?!

Sweet potatoes, butternut squash, pumpkin purée, and carrots all have these 4 things in common: 1) they’re in season during the fall, 2) they’re essential in my Curried Sweet Potato Squash Soup, 3) they’re ORANGE, and 4) they’re rich in vitamin A!

Vitamin A is what gives each of these seasonal vegetables their beautifully bright orange color. This fat soluble vitamin is so very important, especially this time of the year, due to its immune supporting properties.

Take Control of Your Health

Consuming vitamin A rich foods, like orange veggies, and prioritizing sleep (aim for >7 hours per night) are simple ways to support your immune system as cold and flu (and the ever-present corona virus) season approaches.

And what’s more, in addition to containing loads of vitamin A, my Curried Sweet Potato Squash Soup is also rich in vitamin C, another micronutrient that supports immune health. Talk about a double whammy!

What’s in This Recipe?

  • Butternut squash starchy vegetable that contains vitamins A, C, and B6; potassium, magnesium, manganese, energizing carbohydrates, and fiber

  • Sweet potato – starchy vegetable, vitamin A, fiber

  • Carrots – vitamin A, fiber

  • Olive oil – contains heart healthy monounsaturated fatty acids (MUFAs)

  • Herbs and spices – salt, pepper, cayenne pepper, curry powder, turmeric, paprika, ginger, bay leaf

  • Onion – contains the antioxidant quercetin

  • Garlic – has antioxidant properties

  • Curry paste flavor, spiciness

  • Pumpkin puree starchy vegetable, vitamin A, fiber

  • Canned tomatoes – contains the antioxidant lycopene and vitamin C

  • Canned coconut milk – contains fiber, magnesium, phosphorus, iron, manganese, selenium, and zinc

  • Toasted pumpkin seeds – healthy fats, protein, vitamin E, magnesium, selenium, and fiber

Notes: This soup is naturally gluten free, dairy free, and vegan. Although I don’t follow any diets or promote cutting out food groups just for the heck of it, I like to make gluten free, dairy free, and even vegan recipes on occasion so that people with different dietary restrictions can still enjoy them.

Curried Sweet Potato Squash Soup

Prep time: 10 minutes

Cook time: 1 hour

Total time: 1 hour 10 minutes

Servings: 4 bowls


  • 2 cups butternut squash, peeled and cubed

  • 1 medium sweet potato, peeled and cubed

  • 1 medium carrot, peeled and chopped

  • 1 tbsp. and 2 tsp. olive oil, divided

  • Salt and pepper to taste

  • Cayenne to taste

  • 1 medium onions, chopped

  • 1 large or 2 small garlic cloves, minced

  • 1 tsp. curry paste

  • 1 tsp. curry powder

  • 1/4 tsp. turmeric

  • 1/4 tsp. paprika

  • 1/4 tsp. salt

  • 1/8 tsp. ground ginger

  • 1 bay leaf

  • 2/3 cup pumpkin puree

  • 1 cup no salt added canned tomatoes (do not drain)

  • 2/3 cup water

  • 1 can (13.5-14 fl oz) full fat coconut milk

  • Toasted pumpkin seeds to garnish


  1. Preheat the oven to 400oF.

  2. Toss the butternut squash, sweet potato, and carrots onto a parchment-lined baking sheet. Drizzle with 1 tbsp. olive oil and season with salt, pepper, and cayenne to taste. Mix until the veggies are coated, and roast for 30 minutes.

  3. After the veggies have been roasting for 20 minutes, heat 2 tsp. olive oil in a large soup pot at medium-high heat. Add the onion and sauté for 2-3 minutes. Add the garlic and sauté for 1 more minute.

  4. Next, add the curry paste and spices (add additional cayenne at this time for a spicy kick if desired). Cook and stir for 30 seconds until fragrant.

  5. Add the roasted veggies, pumpkin puree, canned tomatoes, and water the pot. Stir until combined.

  6. Once the soup mixture comes to a boil, turn down the heat, cover with the lid, and simmer for 30 minutes.

  7. Next, stir in the coconut milk and adjust seasonings as desired. Once the soup just returns to a boil, turn off the heat.

  8. If using an immersion blender, leave the soup in the pot and blend until the soup is pureed. If not, transfer 1-2 cups of soup at a time to a blender and blend until smooth. Continue doing this, 1-2 cups at a time, until all of the soup is pureed then return to the pot.

  9. Divide among 4 bowls, garnish with pumpkin seeds as desired, and serve.


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