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    Home » Recipes » Soup

    Pumpkin and Sweet Potato Soup

    Modified: Nov 11, 2024 • Published: Sep 4, 2022 by Dr. 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, spices and both pumpkin and sweet potato. This soup is so rich and creamy and is the perfect healthy comfort food.

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

    If you are a fan of pumpkin recipes like my healthy pumpkin chocolate chip bars then you are going to love the soup recipe I am sharing with you today.

    Table of Contents
    • Why you will love this recipe:
    • Key ingredients and substitutions:
    • How to make this recipe:
    • Tips and variations:
    • How to serve:
    • How to store:
    • Frequently asked questions:
    • Other soup recipes you will love:
    • Recipe

    Why you will love this recipe:

    • This rich and creamy dairy free pumpkin soup is the ultimate in comfort food. It is so rich and creamy, just like my dairy-free potato soup and dairy-free mushroom soup are!
    • This soup is really easy to make and makes great leftovers. It also freezes really well so it's perfect for meal prep.
    • This sweet potato and pumpkin soup is healthy, paleo, dairy free, vegan and Whole30 compliant.

    If you love root vegetable recipes you will also love butternut squash and red pepper soup, the best honey glazed carrots and parsnips 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 by step directions for making pumpkin and sweet potato soup.

    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!

    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 serve:

    This soup is best served hot, shortly after it's been cooked. It makes the perfect side dish or appetizer but you could also add protein such as cooked chicken, pork or beef to this soup to turn it into a complete meal. You could also serve this soup with a turkey and pesto sandwich.

    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!

    Recipe

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

    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.
    5 from 8 votes
    Print Pin Rate
    Course: Appetizer, Soup, Vegetables
    Cuisine: American
    Diet: Diabetic, Gluten Free
    Prep Time: 30 minutes minutes
    Cook Time: 20 minutes minutes
    Total Time: 50 minutes minutes
    Servings: 8
    Calories: 218kcal
    Author: Dr. Erin Carter

    Equipment

    • Immersion blender

    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!

    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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