Sweet potato & butternut squash soup

The VITL Nutrition Team / 20 Nov 2018

A delicious winter warmer to nourish your immune system.


This soup isn’t just tasty, it's also super nutritious...

  • Garlic - Cold and flu season has sadly begun. Luckily this delicious dish has immune-boosting properties thanks to garlic. Garlic contains compounds which can have an immune-enhancing effect which can reduce the severity of colds and flu.
  • Butternut squash - Butternut squash is not only high in immune-boosting vitamin C but it also contains high amounts of the antioxidant beta-carotene. Studies have shown that beta-carotene also has immune-enhancing effects particularly by increasing immune cell number and activity.
  • Sweet potato - Rich in vitamins and minerals, sweet potatoes are also high in antioxidants which help to protect the body from damage and disease. Also high in immune-enhancing vitamins A and C as well as fibre that promotes feelings of fullness and can help maintain a healthy weight.


  • Olive oil 
  • 1 onion, chopped 
  • 1 clove of garlic, chopped 
  • 1 large sweet potato 
  • 1 medium butternut squash 
  • Paprika (optional) - or 2 red chillies for a bigger kick! 
  • 1 litre of vegetable or chicken stock 
  • Salt and pepper to taste 


  1. Add a drizzle of oil to a big soup pan (and a knob of butter if your fancy treating yourself).
  2. Add the onions and cook until soft, then add the garlic (and paprika/chilli) for 2 minutes.
  3. Next, add your chopped butternut squash and sweet potato, gently cook for 10-15 minutes until soft.  
  4. Then add your vegetable stock, bring to boil then simmer for 20 minutes (or until your veggies are tender). 
  5. Season with salt and pepper.
  6. Take off the heat then puree with a hand blender (if you prefer a thinner soup, add more stock and blend until desired consistency is reached).

Ready to serve!