Pumpkin Sweet Potato Soup

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Marrying pumpkin and soup season together in this creamy and delectable, pumpkin sweet potato soup. This soup provides three grams of fiber per serving, so it is perfect for someone looking to increase their vegetable intake in a different way.

What You’ll Need to Make It

  • Sweet potatoes
  • Pureed canned pumpkin
  • An apple
  • Large carrots
  • White onion
  • Unsweetened coconut milk
  • Veggie or chicken broth
  • Ground sage or thyme
  • Ground cinnamon
  • Cooking oil such as olive, canola or avocado

The soup can be made on the stove top or all ingredients can be added to a slow cooker and cooked on high for 3-4 hours or low for 6-8. An immersion blender (or regular blender) is key for pureeing the soup to its creamy consistency. This is one of the immersion blenders I have.

bowl of pumpkin sweet potato soup with pumpkin seeds on top

How to Make It

Pre-cook the carrots and sweet potato to make the recipe come together faster and if not using the slow cooker. You can peel them and roast them together on a baking sheet at 400 degrees F for 20-30 minutes.

Chop the onion and apple, you can leave the peel on the apple. Add all ingredients except for the unsweetened coconut milk to your pot and bring to a boil. Reduce the heat to a simmer, cover, and allow to cook for twenty minutes.

Remove the lid and add the unsweetened coconut milk. Use an immersion blender to blend it in the pot or blend it in batches in a stand up blender. Be sure to allow air/heat to escape if you’re using a stand up blender. You can do this by removing the inner circle in the lid and laying a dish towel on top instead.

Variations

Any apple variety of your liking can be utilized in this soup. I’ve also made it with yellow onion instead of white and it turned out the same. Swap a roasted pumpkin for canned pumpkin or try butternut squash instead of sweet potatoes.

Storage and Freezing

The soup will stay good for 7-10 days in the fridge or up to three months in the freezer. If freezing, pour it into an appropriately sized freezer bag and lay it flat. Freezing soups and foods flat saves vital space in the freezer.

Reheating Tips

If heating from frozen, take the amount of soup out the night prior to allow to thaw in the fridge. If taking it from frozen to be eaten that day, place the amount of soup in a pot and turn the burner on medium low. Place a lid and the soup and check it often to stir and break up the frozen chunks.

bowl of pumpkin sweet potato soup with pumpkin seeds on top

Optional Add-Ins

This recipe is delicious with cooked ground sausage or kielbasa added in for additional protein. For more fiber and a plant based protein, roasted tofu or chick peas are good choices. For toppings, pumpkin seeds, red pepper flakes or a dollop of whole milk Greek yogurt are all options to consider.

Serving Suggestions

I recommend serving this with a toasted sandwich or grilled cheese on the side. The soup is high in fiber so a salad may be overdoing it in the fiber department if paired together! Personally, I enjoy adding one of the option add-ins above the best.

Other Soup Recipes You’ll Love

Pumpkin Sweet Potato Soup

A smooth and nutrient dense soup that couldn't be simpler to make.
Print Pin Rate
Course: dinner, Soup
Cuisine: American
Keyword: pumpkin, soup
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Servings: 12 cups
Calories: 106kcal
Author: Jessi Holden, MS, RDN

Equipment

  • Stand up or immersion blender

Ingredients

  • 3 sweet potatoes
  • 1 14.5 oz Canned pureed pumpkin
  • 1 Apple
  • 1 White onion
  • 3 large Carrots
  • 1 cup Unsweetened coconut milk
  • 2 cups Vegetable broth
  • 1 tsp Ground sage or Thyme
  • ¼ tsp Ground cinnamon
  • 1 tbsp Oil
  • Salt and pepper to taste

Instructions

  • Peel the carrots and potatoes. If desired, roast them ahead of time for 20 minutes at 400 degrees F. See notes below if using a slow cooker to make this soup.
  • Dice the apple (leave the skin on) and onion.
  • Add the oil to a pot and turn the heat up to medium. Saute the apple and onion for about 3-5 minutes.
  • Add all remaining ingredients except for unsweetened coconut milk.
  • Bring soup to a boil, reduce heat to a simmer, cover and allow to cook for 20 minutes.
  • Remove the lid and stir in the unsweetened coconut milk.
  • Puree the soup using an immersion blender or in batches using a stand up blender.

Notes

Cooking notes:

  • This recipe can be made in a slow cooker. Skip roasting the carrots and sweet potatoes. ahead of time. Add all ingredients to the slow cooker and cook on high for 4-6 hours or low for 6-8.
  • Swap a butternut squash in for the sweet potatoes if desired/
  • Sage is not as common of a cooking spice, I’ve used thyme and liked the results equally.
  • For an added kick, add a pinch of cayenne pepper or red pepper flakes to your bowl.

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Nutrition

Serving: 1cup | Calories: 106kcal | Carbohydrates: 13g | Protein: 1g | Fat: 6g | Saturated Fat: 4g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 1g | Trans Fat: 0.01g | Sodium: 34mg | Potassium: 250mg | Fiber: 3g | Sugar: 5g | Vitamin A: 7639IU | Vitamin C: 4mg | Calcium: 22mg | Iron: 1mg

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signature happy cooking, Jessi

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