Creamy Sweet Potato Pumpkin Soup

Sweet Potato Pumpkin Soup Ingredients

You only need a handful of simple ingredients. You’ll find the full amounts in the recipe card below.

• Sweet potatoes: Orange sweet potatoes give the soup its sweetness, color, and creamy body. Peel and dice them into ½-inch pieces.
• Pumpkin puree: Use plain canned pumpkin puree, not pumpkin pie filling, which is sweetened and spiced. Homemade puree works too (see the FAQs).
• Onion and garlic: A yellow onion and a few garlic cloves build the savory base.
• Spices: Ground cumin, cinnamon, nutmeg, and black pepper make it warmly spiced. Prefer a shortcut? Swap the cinnamon and nutmeg for my homemade pumpkin pie spice.
• Vegetable broth: Use store-bought or homemade. No-chicken broth works well, too.
• Plant-based milk: Use an unsweetened variety, like oat, soy, or almond milk, for a creamy finish.
• Brown sugar or maple syrup: Optional. Just a little brings out the natural sweetness of the pumpkin.
• Olive oil: For sautéing the onion. See the variations for an oil-free version.
• Garnish: Pumpkin seeds or chopped parsley (optional).

Recipe Variations

Here are a few ways to switch up this pumpkin sweet potato soup:

• Oil-free: Sauté the onion in ¼ cup of broth instead of oil.
• Other seasonings: Swap or add spices like smoked paprika, ground ginger, turmeric, or a pinch of cayenne.
• Fresh ginger: Add a teaspoon of freshly grated ginger with the garlic for a little warmth.
• Fresh herbs: Simmer a few sprigs of thyme or sage with the soup, then remove them before blending.
• Carrot or parsnip: Swap some of the sweet potato for carrot or parsnip for extra seasonal flavor.
• Pear or apple: Simmer a diced pear or apple with the sweet potatoes for a fruity sweetness.
• Coconut milk: Use canned coconut milk instead of plant-based milk for a richer soup. I haven’t tested it, but it’s a popular swap.
• Spinach or kale: Stir in a few handfuls after blending for color.
• A little acidity: Add a splash of apple cider vinegar or lemon juice right before serving.

How to Make Pumpkin and Sweet Potato Soup

Before you start, dice the onion, peel and dice the sweet potatoes, and mince the garlic. You’ll find the detailed instructions in the recipe card below.

PRO TIP: Using a countertop blender? Let the soup cool for about 10 minutes first, and never blend it while it’s boiling. Fill the blender only halfway and remove the center cap from the lid (cover it with a folded towel) so the steam can escape.

Toni’s Recipe Tips

• Use plain pumpkin puree: Avoid cans labeled pumpkin pie filling, which are spiced and sweetened.
• Toast the spices: Cooking them for a minute or two before adding the liquid brings out a deeper flavor.
• Cut evenly: Even ½-inch pieces of sweet potato cook through at the same time and blend smoothly.
• For more flavor: Roast the sweet potatoes (and fresh pumpkin, if using) first for a caramelized depth.
• Adjust the thickness: Add more broth or plant-based milk for a thinner soup. For a chunkier soup, blend only part of it.
• Make it in advance: It tastes even better on days two and three!

Serving Suggestions

Enjoy this sweet potato pumpkin soup as a starter, a side, or a main with:

• Toppings: Fresh herbs (thyme, chives, or parsley), cracked black pepper, croutons, roasted spicy pumpkin seeds, crispy shallots, red pepper flakes, air fryer chickpeas, crispy baked kale chips, pomegranate seeds, or a swirl of vegan yogurt or coconut cream.
• Bread: Perfect for dipping! Try no-knead bread, vegan garlic bread, vegan focaccia, jalapeño cornbread, or a vegan dinner roll.
• Salad: A simple leafy green side salad.
• For Thanksgiving: Serve small cups as a starter before the main meal, or pair it with my butternut squash apple soup for a soup bar.

Make Ahead and Storage

• Make ahead: Make the soup up to 2 days ahead and store it in the fridge. It thickens as it sits, so add a splash of broth or milk when you reheat it.
• Fridge: Store it in an airtight container in the fridge for 4 to 5 days.
• Freezer: Freeze it in Stasher bags (laid flat), Super Cubes, or a freezer safe container for 3 to 4 months. Thaw it in the fridge overnight.
• Reheat: Warm it in the microwave for 1 to 2 minutes, or on the stove over medium-low heat, stirring often.

Sweet Potato Pumpkin Soup FAQs