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Squash and Sweet Potato Soup

Squash and Sweet Potato Soup

"Serve this as a first course, or for something a little different welcome your guests as they come in from the cold with a small cup of this wonderful winter soup."
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30 m servings 178 cals
Serving size has been adjusted!
Original recipe yields 8 servings


  • Calories:
  • 178 kcal
  • 9%
  • Fat:
  • 5.2 g
  • 8%
  • Carbs:
  • 30.3g
  • 10%
  • Protein:
  • 5.7 g
  • 11%
  • Cholesterol:
  • 12 mg
  • 4%
  • Sodium:
  • 376 mg
  • 15%

Based on a 2,000 calorie diet

See full nutrition

Nutritional Information

1 Serving
Servings Per Recipe:
Amount Per Serving
  • * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
  • ** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
  • (-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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  • Ready In

  1. Heat oil in a large saucepan or Dutch oven on medium heat. Add onion, garlic, ginger and red pepper flakes. Cook on low for 3-5 minutes, until tender and fragrant.
  2. Add squash, sweet potato and carrot and cook for 2-3 minutes. Add stock and bring to a boil. Cover pot, reduce heat and simmer for 30 minutes or until vegetables are tender.
  3. Puree soup in blender, food processor or with immersion blender. Return to heat. Stir in Carnation(R) Evaporated Milk. Taste and adjust seasoning if necessary.


  • Tips:
  • If you are unsure if any of your guests are vegetarian just use vegetable stock or water when making the soup.
  • Make extra soup and freeze in 2 cup (500mL) containers so you and your family can have homemade soup any time.

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Read all reviews 13
  1. 18 Ratings

Most helpful positive review

I found that roasting the veggies at 400 F in the oven for an hour brought to the soup a lot more flavour than it would have otherwise had. Also, roasting saves the onerous task of peeling and c...

Most helpful critical review

I liked the sweet potato and squash combo, and the carrot added a nice flavor. However, after a blended the soup it thickened and became more of a side dish then a soup, which was disappointing....

Most helpful
Most positive
Least positive

I found that roasting the veggies at 400 F in the oven for an hour brought to the soup a lot more flavour than it would have otherwise had. Also, roasting saves the onerous task of peeling and c...

I cant give this recipe a true rating because I made a few changes of my own. I roasted sweet potato (not yam), carrot, acorn squash, onion and garlic in the oven for about an hour. I added thi...

This was an AMAZING soup! Lovely and thick and so full of flavour! I found it a bit spicy for my taste, so next time I will omit the red pepper flakes. I also added 1 can of Pumpkin pie filli...

This soup is delicious and so easy to make despite the chopping. I too omitted the milk (lactose intolerance) and it is awesome. The thick consistency warms you right down to your toes, perfect ...

Friggen delish! I did everything exactly like the recipe and usually I'm not a very good cook but I was able to pull this one off! Definitely adding this to my cook book!

Very good, I found adding thyme provided a nice balance of flavours.

Good soup. I left out the Evaporated Milk.

Very good! I added more garlic because I love it, and I substituted red pepper with black pepper and paprika. It still tasted great, and I got a lot of compliments on it! However preparation wa...

Awesome soup! The only thing I did differently was to roast the vegetables on a baking sheet in the oven for about 20 minutes and cooked the onion, ginger and garlic in a handful of chopped unc...

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