African Butternut Squash and Sweet Potato Soup

Butternut squash, golden acorn and sweet potato soup flavored with peanut butter and spices will keep you warm on a cold winter night.

Such a great soup - African Butternut Squash & Sweet Potato Soup - Low Calorie, Low Fat Soup - Repin for later

It’s starting. Time to gear up and get ready for the fast ride to the end of the year. Once we get to Halloween, I feel like I am at full speed until after New Years. It is so much fun though. I love Halloween, maybe more now than I did as a kid. We lived in England for a good portion of my childhood and they didn’t go trick or treating. So I don’t really have that many memories of it. I love going out with my little one though.  We put a bowl of candy on the porch and all head out including our dog, Lucy.

I think we live in the perfect size subdivision for trick or treating, not too big and not too small.  People tend to be very generous with the candy.  The first year I think we had about 12 kids so neighbors were giving out bags of candy.  We have a lot more kids this year but we know the majority of people so it makes it fun and safe. My little one is going to be a cow girl.  It’s not much of a stretch for her.  She wears her cowboy boots constantly anyway.  I think she would sleep in them if we let her.

That reminds me about the rodeo.  I can’t remember if I mentioned we took her to a rodeo a month or so back.  What a hoot!  We probably stuck out like a sore thumb, city folk that we are, but we all loved it.  The announcers were hilarious.  I had no idea how entertaining and comical they were.  My little one loved watching it all.  It was so cool to watch her face when girls were barrel racing.  Some were teenagers and she was amazed at their control of the horse.  She would giggle and jump up and down.  I saw flashes of the future where she is the one on the horse, racing around the barrels.  I guess we better get in touch with our inner “country side”.

Such a great soup - African Butternut Squash & Sweet Potato Soup - Low Calorie, Low Fat Soup - Repin for later

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Yields 4 servings

Nutty Butternut Squash Soup

15 minPrep Time

50 minCook Time

1 hr, 5 Total Time

Save RecipeSave Recipe


  • 1 tsp. oil
  • 1 cup chopped onion
  • 2 garlic cloves, minced
  • 1 tsp. kosher salt
  • ½ tsp. Allspice
  • ½ tsp. ground cumin
  • ½ tsp. ground Cinnamon
  • ¼ tsp. dried sage
  • ¼ tsp. fresh ground black pepper
  • Pinch of Nutmeg
  • 3 tbsp. natural Peanut butter
  • 3 cup vegetable broth or chicken broth
  • 1 1/2 cups chopped peeled & seeded Butternut squash
  • 1 1/2 cup chopped peeled & seeded Golden acorn
  • 1 1/2 cup chopped peeled Sweet potatoes
  • ½ cup chopped Carrot
  • ½ cup evaporated fat-free milk
  • 4 tbsp. light Sour cream
  • 1 tsp. honey


  1. Heat oil in a large Dutch oven over medium heat.
  2. Add onion, garlic and spices. Cook stirring occasionally until onions are translucent.
  3. Add peanut butter and cook and stir for one minute.
  4. Whisk in broth. Add all the vegetables.
  5. Bring to a boil, reduce to a simmer for about 30 minutes until vegetables are tender.
  6. Working in batches, puree the soup in a blender. Be careful the soup is hot. Do not put too much of the soup in at a time.
  7. Return soup to pot and add evaporated skim milk.
  8. In a small bowl, mix together sour cream and honey. Serve on top of soup.
  9. To make spider web, drag a toothpick from the middle of the circle out towards the bowl.


Nutritional value per serving: Cal 266 Fat 9 grams Carbs 38 grams Fiber 5 grams Protein 10 grams
Happy Healthy Eating,


But wait, there’s more. Check out these deliciously, healthy winter squash recipes:


Savory Squash Crumble Casserole #sqaushrecipe #thanksgivingside #squashcasserole #healthyside #healthyvegetable #butternutsquashSavory Squash Crumble

Honey Roasted Acorn Squash Food Done Light #acorn #squash #honeyHoney Roasted Acorn Squash

Cider Glazed Roasted Vegetables www.fooddonelight.comCider Glazed Winter Vegetables


  1. val lindsay says
    Could you please tell me what is Golden Acorn please. I am not familiar with this name in Australia. We have corn cobs/kernals here. but think this may be different.
    • Christie Daruwalla says
      Yes a golden acorn is a type of winter squash. It is similar to pumpkin. Hope that helps. You can use any variety of winter squash like butternut or pumpkin.
  2. Yum yum! I made this for tonight's dinner sans golden acorn. Added in some turmeric for extra warmth. Delicious! Thanks for another great and easy recipe.
    • Christie Daruwalla says
      So glad you liked it Gloria. I love the addition of turmeric. It has great health benefits too. Thank you so much for the feedback.


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