Combine all your favorite fall flavors in one pot with this smooth Sweet Potato Pumpkin Soup! I love that this recipe can easily be made vegan and is low in calories and high in nutrients. Plus, I've figured out a way to avoid peeling and chopping vegetables and getting this soup done in less than 30 minutes!
This soup is tailor-made for fall. Great served with a crusty bread, grilled cheese sandwich or gluten free crackers and a salad.
This soup was inspired by my Broccoli Potato Soup which is also creamy and still can be made vegan. This soup pairs really well with Gluten Free Cheddar Biscuits or our No Rise Time Breadsticks.
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Ingredients
I always try to reduce the quantity of ingredients whenever possible, as well as ensure every recipe uses easy to find ingredients or pantry staples.
- Olive Oil
- Yellow Onion — diced, or grab a bag of frozen diced onion from the freezer section to further reduce prep time.
- Garlic — I like to use the pre-minced garlic in a jar to save time and my fingers smelling.
- Ground Cinnamon
- Ground Nutmeg
- Ground Ginger
- Puréed Pumpkin — the easiest way to get the flavor and nutrients of pumpkin without the work of chopping and cooking a pumpkin from scratch.
- Sweet Potato — I used a bag of organic frozen pre-chopped sweet potatoes to save more time and energy.
- Low Sodium Chicken Stock — or vegetable stock to make the recipe vegan.
- Coconut Cream — or the top part of a can of coconut milk. This is optional but really adds to the creaminess.
- Salt and Pepper
- Allspice to sprinkle on top — optional
See recipe card for quantities.
Instructions
This Sweet Potato Pumpkin Soup comes together in less than 30 minutes and only takes about 10 minutes of hands-on time. Filling and healthy, it's the best fall weeknight recipe.
- Heat the olive oil in a large pot over medium heat. Add the diced onions to the pan and cook stirring occasionally until translucent and fragrant, about 5 minutes.
- Add the garlic, salt, cinnamon, nutmeg, and ginger to the onions and stir constantly for one minute. Add chicken stock, sweet potatoes and pumpkin and stir to combine.
- Turn heat to low and simmer for 20 minutes until sweet potatoes are tender and soup is hot.
- Turn the stove off and use a handheld immersion blender to purée the soup. Alternately, use a regular blender and purée the soup in 2-3 batches.
- Stir the coconut cream into the soup. Serve with a pinch of allspice on top (optional).
Hint: An immersion blender is a great tool for soup season. It can turn any potato soup into a creamy texture soup that's perfect to keep your whole family warm on those cold winter nights. It's a perfect tool for this delicious Broccoli Potato Soup too.
Substitutions
This Sweet Potato Pumpkin Soup is gluten free and vegan, but here are a few ways to substitute ingredients if needed.
- Ground Spices - if you prefer, the separate ground spices can be replaced with 2 teaspoons of pumpkin pie spice.
- Chicken Stock - low-sodium is always preferred so that the saltiness can be controlled, however, regular stock can be replaced with 2 cups regular stock and 2 cups water.
- Coconut Cream - if you don't mind dairy, feel free to use heavy cream rather than coconut cream.
Serving Ideas
Soup is a such an easy dish to serve and makes a great appetizer or part of a meal. Here are some great ways to serve this Sweet Potato Pumpkin Soup.
- With Grilled Cheese - making a simple grilled cheese sandwich is a classic buddy to soup. We like to make it with sourdough bread and a mix of cheeses, like gouda and sharp white cheddar. So delicious!
- With Salad - Soup and salad can totally be a whole meal! Especially when served with our easy salad like our Italian Apricot Dressing Salad.
- Kid friendly - Serve alongside potato chips or gluten free crackers for a simple meal that even kids love.
Equipment
An immersion blender or countertop blender will both make super smooth soup, although I prefer the ease simple cleanup of the immersion blender.
The best way to keep soup warm or serve a crowd is with a slow cooker. This is a great solution for those nights when the family is in and out and everyone is eating at different times.
Storage
Sweet Potato Pumpkin Soup can be stored in an airtight container for up to 7 days in the refrigerator.
Freeze in ziploc freezer bags. Freeze on top of a baking sheet to make it freeze flat for easy storage. Soup can stay fresh in the freezer for up to 3 months, just be sure to date the bag.
Top tip
Season this soup to your taste. The flavor is smooth and subtly sweet, but feel free to increase the current spices, or add a dash of your favorite fall flavors. I loved a dash of allspice on top to add a bit of extra flavor in each bite. Enjoy!
Sweet Potato Pumpkin Soup
Ingredients
- 1 tablespoon olive oil
- ½ large yellow onion diced
- 1 clove garlic minced
- 1 teaspoon ground cinnamon
- ½ teaspoon ground nutmeg
- ½ teaspoon ground ginger
- 1 15 ounce can puréed pumpkin
- 12 oz
frozen sweet potato cubes
- 4 cups low sodium chicken stock or vegetable stock
- ½ cup coconut cream or the top part of a can of coconut milk
- 1 teaspoon salt
- ½ teaspoon pepper
- allspice to sprinkle on top optional
Instructions
- Heat the olive oil in a large pot over medium heat. Add the sliced onions to the pan and cook stirring occasionally until translucent and fragrant, about 5 minutes.
- Add the garlic, salt, cinnamon, nutmeg, and ginger to the onions and stir constantly for one minute. Add chicken stock, sweet potatoes and pumpkin and stir to combine.
- Turn heat to low and simmer for 20 minutes until sweet potatoes are tender and soup is hot.
- Turn the stove off and use a handheld immersion blender to purée the soup. Alternately, use a regular blender and purée the soup in 2-3 batches.
- Stir the coconut cream into the soup. Serve with a pinch of allspice on top (optional).
Nutrition
Food safety
- Don't leave food sitting out at room temperature for extended periods
- Never leave cooking food unattended
- Use oils with high smoking point to avoid harmful compounds
- Always have good ventilation when using a gas stove
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