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    Home » Recipes » Mains

    Pumpkin and Sweet Potato Soup

    Published: Sep 26, 2020 · Modified: May 3, 2021 by Rosa · This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases, meaning if you click through and make a purchase, I may earn a small commission, at no extra cost to you.

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    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!

    1. It’s low in calories and fat.
    2. Super creamy, without using cream or dairy.
    3. Free from all common allergens.
    4. Easy to make and ready in about 30 minutes!
    5. 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

    • 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

    If you tried this recipe, please let me know about it in the comments below. I always love hearing from you! Don’t forget to Subscribe to This Healthy Kitchen to be among the first to get my new recipes! You can also FOLLOW ME on Facebook, Instagram, Pinterest, and Twitter to see more delicious food and get all the latest updates.

    Buon appetito

    Rosa

    hands holding up bowl of pumpkin sweet potato soup

    Pumpkin and Sweet Potato Soup

    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.
    5 from 6 votes
    Print Recipe Pin Recipe Rate Recipe Add to Collection Go to Collections
    Prep Time: 15 minutes
    Cook Time: 15 minutes
    Total Time: 30 minutes
    Course: Appetizer, Soup
    Cuisine: American, Canadian
    Servings: 6 servings
    Calories: 228kcal

    Equipment

    Image of hand blender with attachments on white background.
    Immersion Blender
    Picture of blender on white background.
    Vitamix Blender

    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
    Prevent your screen from going dark

    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.

    Notes

    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 your soup 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.
    This soup is thick in texture. If you prefer a thinner texture, use an additional cup of broth or stir in a cup of your favourite milk after pureeing. Cashew or soy milk also work well.
    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.
    Leftovers keep refrigerated in a sealed container for 3-4 days. Or freeze airtight for up to 3 months.

    Nutrition

    Calories: 228kcal | Carbohydrates: 54g | Protein: 6g | Fat: 1g | Sodium: 289mg | Potassium: 1268mg | Fiber: 11g | Sugar: 14g | Vitamin A: 36227IU | Vitamin C: 28mg | Calcium: 123mg | Iron: 4mg
    DID YOU TRY THIS RECIPE?Mention @this.healthy.kitchen on IG and tag #thishealthykitchen!
    *Nutritional information is an estimate, calculated using online tools and does not include optional ingredients unless otherwise indicated.
    1.4K shares

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    1. Billie

      January 23, 2023 at 6:23 pm

      5 stars
      Love the low fat❣️❣️ Sounds delicious, especially love your tip for roasting veggies 💋 Can’t wait to make it 👌🏼‼️

      Reply
      • Rosa

        February 01, 2023 at 7:59 am

        Thanks Billie!

        Reply

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    Hi, I'm Rosa! Welcome to This Healthy Kitchen where you'll find tasty and nutritious, plant-based recipes. I'm an avid home cook who believes food is medicine. Each recipe is made using wholesome ingredients, and under 400 calories per serving with several gluten-free and oil-free options! Occasional cheat days included. 😉

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