Sweet Potato Pumpkin Soup
This cozy and nourishing sweet potato pumpkin soup is perfectly thick and creamy, sweet and savory, warmly spiced, and tastes like fall in a bowl!
Servings: 6
Calories: 184kcal
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion diced
- 3 garlic cloves minced
- 1 teaspoon ground cumin
- 1 teaspoon ground cinnamon
- ½ teaspoon ground nutmeg
- ¼ teaspoon black pepper
- 2 medium sweet potatoes peeled and diced
- 15 ounce can pumpkin purée
- 4 cups vegetable broth
- ½ teaspoon salt plus more to taste
- 1 cup unsweetened plant-based milk
- 2 tablespoons brown sugar
- Pumpkin seeds or chopped parsley for garnish (optional)
Instructions
- Heat the olive oil in a large pot over medium heat. Add the diced onion and sauté for 4–5 minutes, until softened.
- Stir in the garlic, cumin, cinnamon, nutmeg, and black pepper. Cook for 1–2 minutes, stirring constantly, until the spices are fragrant.
- Add the diced sweet potatoes, pumpkin purée, vegetable broth, and salt. Stir well to combine.
- Bring to a boil, then reduce the heat to low. Cover and simmer for 20–25 minutes, or until the sweet potatoes are tender.
- Remove from the heat and use an immersion blender to blend the soup until smooth. Alternatively, carefully transfer in batches to a blender and blend until creamy.
- Return the soup to the pot and stir in the plant-based milk. If using, add maple syrup or brown sugar for sweetness. Warm gently over low heat for 2–3 minutes.
- Taste and adjust seasonings as needed.
- Serve hot, garnished with pumpkin seeds or parsley if desired.
Notes
- Toast the spices until fragrant: This brings out their flavor for a deeper, more complex overall pumpkin & sweet potato soup.
- For more flavor: Optionally, roast the sweet potato (and pumpkin if using fresh) for caramelized depth.
- To adjust thickness/consistency: Adjust the amount of broth and plant-based milk. If you prefer it chunky, don’t fully blend the soup.
- Make it in advance: It tastes even better on days two and three!
Nutrition
Calories: 184kcal | Carbohydrates: 31g | Protein: 4g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Sodium: 888mg | Potassium: 503mg | Fiber: 5g | Sugar: 13g | Vitamin A: 22212IU | Vitamin C: 9mg | Calcium: 114mg | Iron: 2mg
