Autumn Squash Soup

I was asked to make a big soup for a gathering, and was thinking to make something seasonal…and decided to make squash and sweet potato soup.My friend brought beautiful squashes from the garden, and the creation in a kitchen started!

This soup actually contains a variety of vegetables that makes the flavour and nutrition to be rich! I usually use whole vegetables, including the skin, where most of the nutrients are highly concentrated. Also I used a dried kelp for a soup stock instead of the pre-made one. With all the vegetables in, people will never notice there is a seaweed…but the trace mineral from kelp will be still added to the soup! Enjoy this autumn soup to warm your self and your heart!

Serves 4


  • 1/2 medium squash, (my favorite one to use is butter cup squash, it has a nice sweet taste)
  • 1 medium sweet potato
  • 1 medium carrot
  • 1 medium onion, sliced
  • 2 stalk celery, sliced
  • 1 teaspoon finely chopped ginger
  • 1 medium red pepper, diced
  • 1 table spoon olive oil
  • 2 cup water
  • 1 cup almond milk (can use soy or coconut)
  • pinch salt, black pepper, paprika, cinnamon, clove
  • a table spoon honey (optional)
  • 1″ x 2″ piece of dried kelp
  • Toping: pumpkin seed, roasted in 350F oven for 5-10 min


  1. In a big pot, put olive oil, onion and ginger and saute on medium-low heat until onion becomes golden. Add celery and continue sauteing.
  2. Cut squash, carrot, sweet potato in a one bite size and add all to the pot, stir for 2 minutes.
  3. Add water and kelp in the pot, bring the heat to high and let it boil slowly. Stir the vegetable occasionally. When it starts to boil, add red peppers and bring the heat down to medium-high and continue cooking vegetables until all the root vegetables are tender.
  4. When vegetables are all tender, take out kelp. By using a mixer, blender, or hand mixer, blend the soup into puree.
  5. season with salt, pepper, other spices, and honey, add almond milk and stir well.
  6. Serve in a bowl and sprinkle some roasted pumpkin seeds