Name: Pumpkin and Sweet Potato Soup
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
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; 1/2 teaspoon ground ginger; 1/2 teaspoon nutmeg; salt + pepper (to taste)

JUMP TO RECIPE

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.

hands holding up bowl of pumpkin sweet potato soup

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.

two bowls of pumpkin soup with pumpkin seeds garnished on top and white towel in background.

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!

white bowl orange soup with pumpkin and sweet potatoes in the background.

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.

Ingredients to make pumpkin sweet potato soup on grey deck.

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.

Chopped veggies on cutting board and then being sauteed in large pot.

Add all remaining ingredients to your pot, and mix well. (photos 4-5)

Pot filled with cubed squash and sweet potato and pumpkin puree to make soup.

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)

Collage of images showing large pot of soup, before and after pureeing.

Serve garnished with pumpkin seeds or air fried chickpeas for a little crunch and added protein to each bowl.

Bowl of pumpkin and sweet potato soup on grey deck with pine cones in background.

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

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Buon appetito

Rosa