A creamy, incredibly delicious pumpkin and sweet potato soup that will warm your soul. It’s vibrant, velvety, filled with fall flavours and ready in just 30 minutes.
This recipe was originally published in September 2018. It has been updated for content and photos.
This amazing soup really screams autumn!
It’s not only loaded with harvest veggies like pumpkin, sweet potato and squash, but it’s warm and nutty thanks to nutmeg, ginger and cinnamon.
As an added bonus, this mouthwatering dish is naturally vegan, gluten free, soy free and nut free. A great option for serving guests as its free from common allergens.
Is it healthy?
Absolutely!
This dish is loaded with nutrients from all those veggies. Some prominent ones being Vitamins A, C and potassium. Plus it’s high in fiber and those ‘good for you’ carbs.
Also, if you’re following a low fat diet, this pumpkin and sweet potato soup is a fabulous option as it’s virtually fat free. Using no oil keeps this dish naturally low in fat.
Why you’ll love it!
This simply delicious soup will keep you satisfied all season long!
You’re going to love it, and here’s why!
- It’s low in calories and fat.
- Super creamy, without using cream or dairy.
- Free from all common allergens.
- Easy to make and ready in about 30 minutes!
- It’s truly, utterly, delicious!
How to make it
(This is a summary with step-by-step photos, full recipe measurements and instructions are in the recipe card below.)
Gather your ingredients.
Roughly chop your onion, garlic, sweet potato and squash. (photo 1)
NOTE: Don’t worry too much about uniform sized pieces since everything will get blended together later.
Add a couple tablespoons of water to a large pot, along with the onion and garlic. Sauté until soft and slightly browned. (photos 2-3)
NOTE: If you prefer, you may sauté using oil, but in the interest of keeping this soup low in fat and calories, I’m opting for water.
Add all remaining ingredients to your pot, and mix well. (photos 4-5)
Cook your soup until the potatoes and squash are fork tender, approx 8-10 minutes. No need to cook longer. (photo 6)
Then puree using an immersion blender until smooth and creamy. (photo 7)
Serve garnished with pumpkin seeds or air fried chickpeas for a little crunch and added protein to each bowl.
How long does it keep?
Your pumpkin and sweet potato soup will keep refrigerated for up to 4 days. Store in a sealed container and reheat on stove top.
You may also freeze this soup in an airtight container for up to 3 months. Make sure to let it completely cool before freezing, and leave some room for expansion.
Substitutions & Variations
This soup is very thick in texture. If you prefer a thinner soup, use an additional cup of broth or stir in a cup of your favourite milk after pureeing. Cashew or soy milk work well here. (Avoid oat since the hot soup may cause it to curdle.)
If time permits, roast the veggies for added depth of flavour. Roasting the squash, sweet potatoes, onion and garlic will add even more incredible flavour to your soup.
For a sweeter version, add up to ¼ of cup maple syrup or unrefined coconut sugar to your soup.
If you cannot find pumpkin puree in your local supermarket, you may use fresh pumpkin to make your own. You can purchase a whole pumpkin, or buy cubed pumpkin pieces to save some time. Check out this post to learn how to make pumpkin puree from scratch.
Expert Tips
- Don’t stress over uniform sized veggie pieces. Since you’ll be pureeing the soup, you won’t need similar sizes.
- Use an immersion blender to puree for less mess, ease, and less dishes to wash!
- If you don’t have an immersion blender, use extreme caution when blending hot liquids. Don’t overfill your blender, and work in batches to prevent spills.
- Taste for salt or other seasoning once cooked, and add more, if needed. Depending on the broth you’re using, you may need more salt.
More delicious recipes for fall
- Vegan Pumpkin Risotto [Instant Pot or Stove Top]
- Air Fryer Spaghetti Squash
- Pumpkin Black Bean Burgers
- Butternut Squash Mac & Cheese
- Easy Pumpkin Spice Latte
- Vegan Pumpkin Pasta Sauce
- Mini Quinoa Sweet Potato Muffins
- Beautiful Beet Hummus
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Buon appetito
Rosa
📖 Recipe
Equipment
Ingredients
- 1 large yellow onion roughly chopped (or two small)
- 3 cloves garlic peeled and chopped
- 2 lb buttercup squash peeled & cubed, seeds removed
- 2 lbs sweet potato peeled & cubed, approx 3 medium potatoes
- 2 cups pumpkin puree
- 5 cups low sodium vegetable broth
- 1 teaspoon cinnamon
- ½ teaspoon ground ginger
- ½ teaspoon nutmeg
- salt + pepper to taste
Instructions
- Add the chopped onion and garlic to a large pot with two tablespoons of water and sauté until soft and golden, about 3 minutes.
- Add all remaining ingredients and bring to a boil over high heat. Then lower to medium and cook for about 8 minutes, until veggies are fork tender.
- Using an immersion blender, purée your soup until smooth and creamy. Serve garnished with pumpkin seeds, if desired.
Marlene Cormier says
This looks delicious. Can another squash be substituted. We live in a remote area and variety of produce is limited. Only Butternut, Acorn and Spaghetti Squash is available
Rosa says
Hi Marlene, butternut squash is a great alternative. Enjoy! 🙂
Billie says
Love the low fat❣️❣️ Sounds delicious, especially love your tip for roasting veggies 💋 Can’t wait to make it 👌🏼‼️
Rosa says
Thanks Billie!