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Butternut Squash & Sweet Potato Soup

Nutrition Naturally / Butternut Squash & Sweet Potato Soup

Butternut Squash & Sweet Potato Soup

Dinner, Lunch, Soups


A delicious winter soup.  A good source of vitamin A for healthy eyes and skin.


For the soup:

  • 3 tbsp extra virgin olive oil
  • 1 red onion, peeled and chopped
  • 1 garlic clove, peeled and chopped
  • 700g chopped butternut squash and sweet potato (you can buy in bags, ready-chopped)
  • 500 ml fresh chicken or water, or a combination of both
  • Sea salt
  • Freshly ground black pepper

For the nut topping:

  • A pinch of sea salt and freshly ground black pepper
  • Shelled walnut halves (10 per person), you can also use toasted pumpkin seeds if liked
  • Fresh coriander (optional)


  1. Heat the olive oil in a pan and sweat the chopped onion and garlic until soft and slightly transparent.
  2. Add the butternut squash and sweet potato and sweat until soft.
  3. Add the stock/water and simmer on a low heat for 20 mins, partially covered with a lid, until the squash and sweet potato are soft and break up easily when prodded with a fork.
  4. Meanwhile, dry-fry the walnuts, sprinkled with a pinch each of dried chilli flakes and sea salt, until the nuts are warm and fragrant.
  5. Blitz the soup in a blender, then add the salt and freshly ground pepper to taste.  Sprinkle the nuts over the soup before serving.  Decorate with coriander leaves if liked.

Source:  Hyde J (2016) The gut makeover:  4 weeks to nourish your gut, revolutionise your health and lose weight.  United Kingdom:  Quercus Publishing.

Allergy advice:  contains nuts (if walnuts used).