Creamy Butternut Squash & Sweet Potato Soup

This creamy butternut squash soup is a comforting dish for those colder days. The butternut, sweet potato and carrot all contain high levels of beta-carotene which can play an important role in decreasing the risk of osteoporosis as we age. In addition, turmeric is regarded as the king of anti-inflammatory foods. Studies have found turmeric to have a significant impact in reducing inflammation related pain in both rheumatoid arthritis and osteoarthritis.



Recipe by Daniela Kende
Serves -
Prep. Time - 10
Cooking Time - 30


  • 2 Tbsp olive oil  
  • 1 medium sweet yellow onion
  • 6 cloves garlic
  • 2 boxes cubed butternut squash
  • 2 medium carrots, chopped small
  • 1 medium sweet potato, chopped small
  • 2 inch piece of organic ginger root
  • ½ inch piece of organic turmeric root, or 1 tsp powdered dried turmeric
  • 1 32-ounce container chicken or vegetable broth
  • 1 13.5-oz can full-fat coconut milk
  • 2 tablespoons plain full fat organic yogurt
  • 4-6 sprigs fresh thyme
  • Sea salt & fresh cracked black pepper
  • Cumin, cayenne, nutmeg, and cinnamon
  • 2 tablespoons of pumpkin seeds, raw or dry roasted


  • Chop onion & garlic (or use a garlic press) small, and sauté over medium heat in a large soup/ stockpot with your olive oil for about 5 minutes or until onions appear translucent
  • Add your butternut squash, carrots, and sweet potato to the pot, followed by your carton of broth. The broth level should just reach the top of your chopped veggies.
  • Cover your pot and cook on medium (not high!) for about 10 minutes, stirring occasionally. Roughly peel (no need for all the skin to be removed if it’s organic) your ginger and chop it up small as your veggies are cooking. Do the same with your turmeric root (if using fresh turmeric root)
  • Add your ginger to the pot, stir, and cover to let cook for 10 more minutes, or until the veggies are quite soft, stirring occasionally
  • Add your thyme (pull leaves off the stem and discard stems) + all seasonings to taste. Use cinnamon, nutmeg, and cayenne sparingly, and be a bit more liberal with cumin, salt, and pepper.
  • Add your can of coconut milk, and stir.
  • Puree using a handheld immersion blender, or in batches in your blender until smooth, returning to the pot after blending.
  • To serve: pour or ladle into bowls and top with a tablespoon of full-fat plain yogurt and pumpkin seeds.

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