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You are here: Home / Recipes / 5:2 Diet Recipes / Low Calorie Butternut Squash and Sweet Potato Soup

Low Calorie Butternut Squash and Sweet Potato Soup

September 12, 2014 by Fiona Maclean 25 Comments

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Last Updated on January 27, 2018 by Fiona Maclean

Diet Soup Recipe – Butternut Squash and Sweet Potato:

Butternut Squash and Sweet potato soup with Coriander

It is definitely soup season again.  Any regular reader may have noticed that I am not the most patient of cooks.  While I prefer to cook from scratch, I am quite prepared to take shortcuts.  And, although I would always recommend buying your vegetables ‘whole’, sometimes those little peeled and pre-diced packs look too useful to ignore.  On the downside, I know that the minute you peel and dice vegetables they start to age faster and lose vital nutrients.  So if you are tempted to cheat occasionally then make sure you use whatever veg you buy very quickly.  Especially if you are dieting.  Remember that if you are reducing the total quantity of food you eat, then if you continue eating like-for-like you will also be reducing the vitamins and minerals you are eating.

Butternut squash is one of those vegetables that is just hard work to peel and dice so the 350g bag of mixed squash and sweet potato to make this low-calorie diet soup felt like a perfectly valid cheat to me.

5 from 2 votes
Butternut Squash and Sweet potato soup with Coriander
Print
Low Calorie Butternut Squash and Sweet Potato Soup
Prep Time
10 mins
Cook Time
40 mins
Total Time
50 mins
 
A low calorie soup suitable for weight loss and as part of the 5:2 diet 

Dietary Gluten Free, Vegan, Vegetarian 

Course: Lunch, Soup
Ingredients
  • 350 g Butternut Squash and Sweet Potato I used a pre-prepared vegetable bag - 50% of each
  • 1 tablespoon Coconut Cream
  • 20 g Fresh Ginger Peeled
  • 1 Small Banana Shallot Peeled
  • 750 ml Hot Vegetable Stock
  • 1 Handful Fresh Coriander
  • Salt and pepper to taste
Instructions
  1. Roast the butternut squash, sweet potato, ginger and shallot in a low oven at 160C for 30-40 minutes till soft

  2. Put the ginger, butternut squash, sweet potato and shallot into your blender and blend until you have a puree.  Or tip them into a saucepan and add half the stock to help blend the mixture with a stick blender

  3. Add the hot stock and coconut milk and continue to blend on full power until the mixture is velvety smooth.  If you are using a jug blender, tip everything into a saucepan.  Heat through until piping hot.  If the mixture is too thick add hot water till you get something the consistency of single cream

  4. Add most of the coriander, reserving a few leaves for garnish. Blend for a further 30 seconds. If you are using a conventional blender you will need to chop the coriander finely to avoid having to return the mixture from a saucepan to the blender. Taste and season with salt and pepper as required.

  5. Serve garnished with fresh coriander and if you like, a drizzle of coconut cream

This time I decided to TIME my soup making.  I was a little disappointed with the first soup I made in the froothie because it didn’t heat up as much as I’d hoped.  But, as I mentioned, patience is not a strong point of mine…

Putting the timer on for 7 minutes resulted in a piping hot, velvety textured soup.  Enough for three greedy dishes or four smaller ones, the calorie count per bowl will depend on your portion size.  The only fat comes from the coconut cream so you can indulge in a good bowlful for around 70 calories (the squash and sweet potato mix is just 40cals per 100g  making the entire pack 140 calories while a tablespoon of coconut cream is 50 calories.  So a large bowl of soup would be around 80 calories and if you manage to stretch the soup to feed four people you can cut that to 60 calories.

Thinking of making this recipe yourself?  Why not pin the post for later

5_2 diet butternut squash and sweet potato soup_ low calorie butternut squash and sweet potato soup _ Low calorie butternut squash soup_ Diet butternut squash soup _

Still looking for a soup recipe on your diet – my Low Calorie Celery Soup is really low in calories and high in taste.  Or for something different, try this Diet Spinach and Lentil Soup.  And, who wouldn’t be happy with a big bowl of Low Calorie Cream of Tomato Soup for a diet Lunch

 

 

Filed Under: 5:2 Diet Recipes, Lunch, Recipes, Soups Tagged With: 5:2 diet, diet, fast diet, Low calorie, soup

About Fiona Maclean

London based freelance writer and marketing consultant. I edit London-Unattached.com and write for a number of other publications. With a music degree and a background in marketing across many sectors, my passions include all types of music, food, restaurants, wine and travel

Comments

  1. Kerry Taylor says

    February 28, 2018 at 5:35 pm

    I never thought of using ginger in butternut squash soup! Genius!

    Reply
  2. Sandra Jo Siddall says

    January 19, 2018 at 2:53 pm

    Oh this soup looks and sounds lovely! Will definitely be giving this a go at the weekend!

    Reply
  3. Kev Cannon says

    January 19, 2018 at 11:47 am

    Thanks for this recipe it looks delicious – I love butternut squash

    Reply
  4. Yolanda Davis says

    January 17, 2018 at 12:54 pm

    sounds lovely, especially as it’s so low in fat and calories.

    Reply
  5. June Gaynor says

    January 11, 2018 at 4:36 pm

    I am intrigued by the idea of putting banana in the soup. I might just have to try this!

    Reply
  6. Laura Corrall says

    December 16, 2017 at 12:29 pm

    I’m always one for trying to find short cuts and cheat to make it quicker and easier, Pre-Prepared veg is great.

    Reply
  7. Kelly Cooper says

    December 15, 2017 at 1:19 pm

    Me and my daughter love butternut squash soup

    Reply
  8. June Gaynor says

    December 29, 2016 at 12:00 pm

    Butternut Squash is my absolute favourite soup. The addition of ginger sounds great to give it a kick.

    Reply
  9. Sue C says

    October 8, 2016 at 6:23 pm

    Your recipes are great Fiona, but they don’t say how many calories are in them.

    Reply
    • Fiona Maclean says

      October 9, 2016 at 8:35 am

      actually most of the low calorie ones do. I’m not sure why this one is missing.

      Reply
  10. Andrew Petrie says

    August 7, 2016 at 6:38 am

    I’ve never had the pleasure of butternut squash – it sounds lovely.

    Reply
  11. Jess @UsedYorkCity says

    November 27, 2014 at 5:55 pm

    Mmm, one of my favorite foods ever! I routinely make this every week, all winter long:-)

    Reply
  12. Jackie Allum says

    November 21, 2014 at 8:15 pm

    This sounds fabulous, we tend to just have roasted butternut squash but this is a fab idea for us for the winter.

    Reply
  13. Sarah Lewis says

    November 21, 2014 at 8:32 am

    Great combination will have to give this a try.

    Reply
  14. Wendy Tolhurst says

    November 20, 2014 at 10:12 pm

    This sounds absolutely delicious – I would have though that it would have been much higher in calories, so I’m sure it will feel like you are having something full of calories, when in fact it is reasonably healthy.

    Reply
  15. Adam says

    November 2, 2014 at 5:57 pm

    Amazing

    Reply
  16. Jacqueline Meldrum says

    October 9, 2014 at 4:51 pm

    That looks smooth and gorgeous!

    Reply
  17. Danika Lloyd says

    October 5, 2014 at 1:17 pm

    This doesn’t seem like ‘diet’ food at all!! Looks divine!!

    Reply
  18. Mary @ Green Global Travel says

    September 19, 2014 at 8:08 am

    Very cool way to make soup! It looks quite healthy and delicious as well! Thanks for sharing the recipe!

    Reply
  19. Louisa Foti says

    September 18, 2014 at 12:09 pm

    That’s an impressively easy soup to make in a blender and such a clever way to make a soup! I’m very intrigued by ‘frothies’, sound like a great bit of kit.

    Reply
  20. Bintu @ Recipes From A Pantry says

    September 16, 2014 at 8:23 pm

    This soup has all my favs in one delish bowl. Stumbled.

    Reply
  21. Debra says

    September 16, 2014 at 7:44 am

    thanks for this recipe it looks nice and easy and I love ginger so will definitely give this a try

    Reply
  22. Stevie says

    September 15, 2014 at 4:02 am

    This looks divine Fiona. You come up with the best recipes!

    Reply
  23. DANIELLE VEDMORE says

    September 14, 2014 at 7:15 pm

    Ooooh nice! Butternut squash and sweet potato soup is a firm family favourite – I do like the thai style twist to this one though. And to make you jealous – I have a vegetable peeler that peels a squash in seconds! (It was my cousins that I persuaded her to giving me lol)

    Reply
  24. Pamela Morse says

    September 14, 2014 at 2:22 am

    I am ready for these fall flavors..the ginger sets it off. I will have this next week.

    Reply

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