Sweet Potato and Squash Soup

As eyecatching as it is delicious, this soup makes a stunning, supremely healthy addition to the Thanksgiving menu. Bonus? It’s simple to make and even easier if you have an immersion blender. Pressed for time? Prepare the soup the day before. Cover and refrigerate overnight, then gently warm through before serving. This lovely soup keeps so well, no one will know the difference. Recipe courtesy of the American Medical Association Family Health Cookbook.

Serves 6.

SODIUM CONTENT: 83 mg per serving


1 T. unsalted butter
1 medium-large onion, sliced
4 c. low sodium chicken stock, divided
1 1/2 lb. butternut squash, peeled and cubed (1 med squash)
1/2 lb. peeled and cubed sweet potato (1 lg potato)
2 large carrots, peeled and sliced
1 1/2 t. crumbled dried sage
1/2 t. ground mace
1/2 t. ground ginger
1/2 t. liquid hot sauce
1/4 c. sugar
1/3 c. water
1 c. fresh cranberries
2 T. orange juice


Melt the butter in a stockpot over medium-low heat. Add the onion and cook, stirring frequently, until softened and golden brown, about 10 minutes. Add 2 cups of the stock, along with the squash, sweet potato, carrots, sage, mace and ginger. Bring to a boil, cover and cook over low heat until the vegetables are very tender, 20-25 minutes.

Remove the pot from the heat and puree the mixture using an immersion blender, standard blender or food processor, in batches if necessary.

Pulse until smooth, then return the pureed mixture to the stockpot and whisk in the remaining 2 cups of stock. Simmer gently until heated through. Season with the hot sauce.

In a small saucepan, combine the sugar with 1/3 c. water. Bring to a boil, stirring until the sugar dissolves, then add the cranberries. Cook uncovered over medium heat, stirring occasionally, until the cranberries soften and burst, about 10 minutes. Cool slightly. Puree the cranberry mixture with the orange juice, using an immersion blender, standard blender or food processor. Pulse until smooth.

To serve, ladle the hot soup into bowls. Top with a spoonful of cranberry puree and swirl through to garnish.

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3 Responses to Sweet Potato and Squash Soup

  1. Pingback: The Daily Dish » Blog Archive » 50 Low Sodium Recipes for Thanksgiving!

  2. Amy Padbury says:

    do you have the full nutrition information for all of your thanksgiving recipes on your 50 low sodium recipes for thanksgiving post?

    • Christy says:

      Hi Amy! The nutritional info will be with the individual recipes if it’s been calculated. Not sure which recipes do or don’t have the full info without clicking through them all. I’ve been running this site since 2007 and the nutrition facts were added more recently. Hope this helps! Best wishes, Christy

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