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    Home » Course » Soup

    Pumpkin and Sweet Potato Soup

    Published: Sep 4, 2022 · Modified: Oct 30, 2022 by Erin Carter · This post may contain affiliate links · 2 Comments

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    This is the best pumpkin and sweet potato soup recipe! It's easy to make with pantry staples such as broth, coconut milk, herbs and spices and both pumpkin and sweet potato. Rich and creamy from the roasted vegetables, with hints of cinnamon and spice it is the perfect healthy comfort food. Plus it's vegan, paleo and Whole30!

    A bowl of pumpkin and sweet potato soup topped with chopped cilantro and pumpkin seeds.

    Why you will love this recipe:

    • Nothing says comfort food like a rich and creamy soup and that is exactly what this dairy free pumpkin soup is!
    • This roast pumpkin and sweet potato soup with coconut milk is so rich and creamy.
    • The combination of roasted pumpkin and sweet potato creates the most incredible rich flavour and the addition of cinnamon and other spices makes it taste even better!
    • This vegan pumpkin and sweet potato soup is really easy to make.
    • Pumpkin sweet potato soup makes great leftovers and it freezes really well so it's perfect for meal prep.
    • This sweet potato and pumpkin soup is paleo, dairy free, vegan and Whole30 compliant.
    • If you love soup you will also love butternut squash and red pepper soup and carrot and turnip soup.

    Key ingredients and substitutions:

    • Pumpkin - fresh pumpkin gets roasted to help make the most delicious pumpkin potato soup. Instead of pumpkin you could also use another squash of your choice such as butternut squash or kabocha squash. 
    • Sweet potato - fresh sweet potato helps gives so much flavour to this soup. If you don't have sweet potato you could also use a yam to make this soup too. 
    • Spices -  The combination of sea salt, ground black pepper, ground cinnamon, dried thyme, bay leaves, dried sage blend beautifully to give this fall soup so much flavour. 
    • Coconut milk - the key ingredient to making this roast pumpkin and sweet potato soup so creamy and rich. I recommend using full fat coconut milk for the best rich and creamy texture and flavour. 

    How to make this recipe:

    Step one:

    First, preheat your oven to 400 degrees Fahrenheit.

    Step two:

    Next, wash and dry both the pumpkin and sweet potato. Cut the sweet potato in half and place it on a baking sheet lined with parchment paper. Coat each half of the sweet potato with 1/2 tablespoon avocado oil and sprinkle with salt and pepper, to taste. Cut the pumpkin in half and remove the seeds. Place the halves on the baking sheet with the sweet potato. Bake these for 30 minutes.

    Step three:

    Next, once the sweet potato and pumpkin are done baking, add the coconut oil to a large pot on the stove on medium heat and let it melt. Then add the chopped onion and cook for a few minutes until it's transluscent. 

    Step four:

    Then chop the roasted sweet potato and pumpkin (I leave the skins on) and transfer it to the pot with the onion. Now add the remaining ingredients to the pot and stir everything well to combine. Place the lid on the pot, turn down the heat to low, and simmer for 15 minutes.

    Step five:

    Now let the soup cool for a few minutes, and then using your immersion blender, blend the soup until it's smooth. Then serve and enjoy!

    Step by step directions for making pumpkin and sweet potato soup.

    Tips and variations:

    • If you don't want to use pumpkin, you can substitute with another squash such as kabocha or red curry squash. 
    • You can use any color of sweet potatoes or yams for this recipe.
    • If you aren't vegan, feel free to use chicken broth or bone broth instead of vegetable broth.
    • I prefer to leave the skins on both the yam and the pumpkin when I add them to the soup for the extra vitamins and minerals, but feel free to remove them if you like (once they are blended you can't tell they are there).
    • If you prefer a thinner soup feel free to add more broth or coconut milk.
    • I recommend using full fat coconut milk rather than low fat coconut milk to make this soup.

    How to store:

    Store any leftover soup in an airtight container in the fridge for up to 7 days.

    This soup also freezes really well in an airtight container for up to 3 months.

    Two bowls of pumpkin and sweet potato soup topped with fresh cilantro and pumpkin seeds.

    Frequently asked questions:

    Why do you prefer to leave the skins on the pumpkin and sweet potato when you add them to the soup?

    The skin is where many of the vitamins and minerals are so I like to include them. Plus you don't notice them once the soup is blended so it's also easier to leave them on.

    Can you make this soup in a Vitamix or blender?

    If you don't have an immersion blender you can use your blender to blend this soup instead.

    How many calories are in this soup?

    This soup has approximately 218 calories per serving.

    Is this a low carb soup?

    This is not a low carb or keto soup. Each serving of this soup has 29 grams of carbs and 25 grams of net carbs, making it high in carbs.

    Is this soup spicy?

    No this is not a spicy soup. It has a rich, sweet flavour from the combination pf roasted root vegetables, coconut milk and spices.

    Other soup recipes you will love:

    • Curry Butternut Squash Soup
    • Dairy Free Cream of Mushroom Soup
    • Roasted Red Pepper and Squash Soup
    • Easy Tomato Soup
    • Whole30 Potato Soup

    Since you made it this far we are basically best friends so be sure to follow me on Instagram, Pinterest, TikTok and Facebook where I share even more recipes and healthy living tips! And don’t forget to leave this recipe a star review before you go!

    Pumpkin and Sweet Potato Soup

    This pumpkin and sweet potato soup is so delicious! Creamy and rich with hints of cinnamon and spice you will love how easy it is to make. It's also Whole30 and vegan!
    5 from 6 votes
    Print Pin Rate
    Course: Appetizer, Soup, Vegetables
    Cuisine: American
    Diet: Diabetic, Gluten Free
    Prep Time: 30 minutes
    Cook Time: 20 minutes
    Total Time: 50 minutes
    Servings: 8
    Calories: 218kcal
    Author: Dr. Erin Carter

    Ingredients

    • 1 kg pumpkin
    • 750 grams sweet potato (I used one large sweet potato)
    • 1 tablespoon avocado oil
    • sea salt (to coat the sweet potato)
    • ground black pepper (to coat the sweet potato)
    • 2 tablespoon coconut oil
    • 1/2 white onion, chopped
    • 1 litre vegetable broth
    • 1 cup full fat coconut milk
    • 6 bay leaves
    • 1 teaspoon ground cinnamon
    • 1 teaspoon dried thyme
    • 1/2 teaspoon dried sage
    • 1/2 teaspoon sea salt (or more to taste)

    Instructions

    • Preheat your oven to 400F.
    • Wash and dry both the pumpkin and sweet potato. Cut the sweet potato in half and place on a baking sheet lined with parchment paper or a silicone liner. Coat each half of the sweet potato with 1/2 tablespoon avocado oil and sprinkle with salt and pepper, to taste. Cut the pumpkin in half and remove the seeds. Place the halves on the baking sheet with the sweet potato.
    • Bake for 30 minutes.
    • Once the sweet potato and pumpkin are done baking, add the coconut oil to a large pot on the stove on medium heat and let it melt. Then add the chopped onion and cook for a few minutes until it's transluscent.
    • Chop the roasted sweet potato and pumpkin (I leave the skins on) and transfer it to the pot with the onion.
    • Add the remaining ingredients to the pot and stir everything well to combine. Place the lid on the pot, turn down the heat and simmer for 15 minutes.
    • Let the soup cool for a few minutes, and then using your immersion blender, blend the soup until it's smooth.
    • Serve and enjoy!

    Notes

    1. Feel free to use another type of squash such as red curry or kabocha.
    2. You can use any color of sweet potato or yam for this soup.
    3. I prefer to leave the skins on both the yam and the pumpkin when I add them to the soup, but feel free to remove them if you like (once they are blended you can't tell they are there).
    4. This soup makes great leftovers and keeps well in the fridge for up to 7 days. 

    Nutrition

    Calories: 218kcal | Carbohydrates: 29g | Protein: 3g | Fat: 11g | Saturated Fat: 9g | Sodium: 203mg | Potassium: 813mg | Fiber: 4g | Sugar: 8g | Vitamin A: 23942IU | Vitamin C: 14mg | Calcium: 67mg | Iron: 3mg
    Tried this Recipe? Pin it for Later!Mention @pureandsimpleno or tag #pureandsimpleno!

    More Healthy Soup Recipes

    • Carrot and Turnip Soup
    • Paleo Curried Butternut Squash Soup
    • Butternut Squash and Red Pepper Soup
    • Whole30 Comfort Food

    DISCLAIMERS: The statements made on this website have not been approved by the Food and Drug Administration or Health Canada. The information is not intended to diagnose, treat, cure, or prevent disease. You assume full responsibility for how you use this information. Always consult with your physician or other health professionals before making any diet or lifestyle changes. This post may contain affiliate links whereby if you purchase these products I receive a small percentage of the sale price. This allows me to keep the blog running and I thank you for allowing me to do that!

    Reader Interactions

    Comments

    1. Kristie

      September 14, 2020 at 8:03 pm

      Yum!5 stars

      Reply
      • Erin Carter

        September 16, 2020 at 12:21 am

        So glad you loved it!!!!

        Reply

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    Hi everyone! My name is Dr. Erin Carter and I am so thrilled you are here. I am a physician with specialities in both internal medicine and rheumatology, and I believe that food and healthy living are forms of medicine. In my spare time I share health information and delicious, healthy recipes here on Pure and Simple Nourishment.

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