Budget Recipes Canadian Recipes Soup Vegetarian

Squash & Sweet Potato Soup

This delicious puréed soup is the perfect start to an autumn or winter meal. It includes butternut squash, sweet potato, maple syrup, onion, and spices. | Share

Both the squash and sweet potato have been cultivated and consumed by indiginous peoples long before the arrival of Europeans to the new world. These, and other ingredients featured in this dish, are also native to the Americas.

Ingredients with interesting roots


Squash has always been essential to the food culture of North America’s native population. The butternut variety is actually a modern hybrid winter squash. It’s a cross between pumpkin and gooseneck squash developed in Massachusetts by Charles Legett in 1944. The combination of butternut squash’s natural sweetness and its velvety texture when cooked, make it a star ingredient in this soup.

Sweet Potato

Sweet potatoes have been domesticated in Central America for at least 5,000 years. But it really isn’t a potato, and it’s not a yam either. This highly nutritious root vegetable belongs to the morning glory family. The sweet potato combines nicely with the squash, to make a thick, healthy purée.

New world sugar and spice


Allspice is the dried unripe berry of the pimenta dioica tree. Also known as pimento or Jamaican pepper, it is native to Central America and the Caribbean. In colonial times, English traders named it “allspice” because its flavour resembled a combination of cinnamon, cloves, and nutmeg. It’s the ideal spice for this autumn dish.


Paprika is made from red peppers of the Capsicum annuum family. These peppers are descended from wild ancestors that are native to North America. In Central Mexico, they have been cultivated since pre-Columbian times. Paprika can have varying degrees of heat depending on the type of peppers used. This will be the source of hot spice in our soup. So be cautious if using a hot paprika and do a taste test after adding just a little.

Maple Syrup

The sap of maple trees is boiled down to produce a natural sweet syrup. Maple syrup is produced in many parts of northeastern North America, with about 70 percent coming from Quebec. According to Indigenous oral traditions, as well as archaeological evidence, maple syrup and sugar was being produced in the region long before Europeans arrived.

Maples in the fall. Ste-Anne-de-Bellevue, Quebec, Canada. Photo: KR Lamoureux
squash & sweet potato soup

Squash & Sweet Potato Soup

Kevin Lamoureux
The perfect starter to an autumn meal is this delicious puréed soup made from new world ingredients.
Prep Time 10 minutes
Cook Time 20 minutes
Course Soup
Cuisine Canadian
Servings 6
Calories 107 kcal


  • 1 butternut squash, peeled and cut into 1-inch cubes
  • 1 sweet potato, peeled and cut into 1-inch cubes
  • 1 yellow onion, chopped
  • 4 cups water
  • 2 cups vegetable stock
  • 1 tbsp butter
  • 1 tbsp maple syrup
  • 1 tsp salt
  • ½ tsp paprika, hot or sweet, to taste
  • ½ tsp allspice


  • Add all ingredients to a pot
  • Bring to a boil, then simmer for 20 minutes, or until vegetables are tender
  • Purée with an immersible blender
  • Adjust seasonings to taste


Garnish with a swirl of cream, pumpkin seeds or dried cranberries.
Per serving
Calories: 107kcal | Carbohydrates: 22g | Protein: 2g | Fat: 2g | Saturated Fat: 1g | Fiber: 3g | Sugar: 6g | Iron: 1mg
Keyword soup, squash, sweet potato

Originally published 11/22/2014. Revised and republished 2/28/2022

Did you make this recipe?
Add your comment and rating below
Share your photos on Instagram

More vegetable soups

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating

This site uses Akismet to reduce spam. Learn how your comment data is processed.