Creamy Sweet Potato Pumpkin Soup
Sweet potato pumpkin soup brings together tender sweet potatoes, pumpkin puree, and a splash of coconut milk in one creamy, comforting bowl. Cumin, cinnamon, and nutmeg add warmth without turning this savory soup into something that tastes like dessert.
For an easy fall dinner, I’d keep the sides simple with crusty bread for dipping and a crisp green salad. The optional maple syrup lets you add a little more sweetness, while pumpkin seeds give the smooth soup a nice bit of crunch.
If creamy vegetable soups are on your dinner list, try my vegan carrot curry soup or Instant Pot butternut squash soup. For a chunkier bowl with beans and pasta, try this minestrone soup with chickpea pasta.
Why You’ll Love This Recipe
- Creamy without heavy cream: Blended sweet potatoes and canned coconut milk give the soup a smooth, rich texture.
- Simple pantry ingredients: Canned pumpkin, vegetable broth, and a few ground spices make the ingredient list easy to pull together.
- A good balance of sweet and savory: Onion, garlic, and cumin complement the natural sweetness of the pumpkin and sweet potatoes.
- Nutritious. The sweet potatoes and pumpkin are a great source of Vitamin A and fiber (Eating Well).
- Easy finishing touches: Add maple syrup if you like a sweeter soup, or finish each bowl with parsley or crunchy pumpkin seeds.
Ingredients
This is a list of the ingredients that you need to make your grocery shopping easier. You can find the full list of the ingredients and amounts needed in the recipe card at the bottom of this post.
- Olive oil: A little oil helps soften the onion and garlic before the remaining ingredients go into the pot.
- Yellow onion: Diced onion adds a savory base to balance the sweet vegetables.
- Garlic: Fresh minced garlic adds another layer of flavor without taking over the soup.
- Sweet potatoes: Peel and dice the sweet potatoes so they soften in the broth and blend into a creamy base.
- Pumpkin puree: Use plain canned pumpkin puree, not sweetened pumpkin pie filling. However, I also make my own pumpkin puree in an Instant Pot when I can get fresh pumpkins.
- Vegetable broth: Broth provides the liquid for cooking the vegetables and blending the soup.
- Ground cumin: Cumin brings a warm, earthy flavor to the savory base.
- Ground cinnamon: A small amount of cinnamon complements the pumpkin and sweet potatoes.
- Ground nutmeg: Nutmeg adds another gentle layer of warm spice.
- Salt and black pepper: These season the soup and help balance the sweetness.
- Canned coconut milk: Stir this in after blending for a creamy finish.
- Maple syrup: This optional addition adds a little extra sweetness if you want it.
- Pumpkin seeds or fresh parsley: Either garnish adds a finishing touch, with crunch from the seeds or freshness from the parsley.
Easy Variations
- Keep it savory: Leave out the optional maple syrup and let the vegetables provide all the sweetness.
- Add a sweet finish: Stir in the tablespoon of maple syrup after blending if you enjoy a sweeter pumpkin sweet potato soup.
- Choose a crunchy topping: Scatter pumpkin seeds over each serving just before bringing it to the table.
- Finish with a creamy swirl: Add a small drizzle of coconut milk to each bowl, with chopped parsley if you like.
How to Make Sweet Potato Pumpkin Soup
- Soften the onion and garlic. Heat the olive oil in a large pot over medium heat. Cook the onion for 4 to 5 minutes, stirring occasionally, until softened. Stir in the garlic and cook for another 30 seconds.
- Add seasoning and cook vegetables Stir in the diced sweet potatoes, pumpkin puree, vegetable broth, cumin, cinnamon, nutmeg, salt, and pepper. Bring the mixture to a boil. Reduce the heat to low, cover the pot, and simmer for 20 to 25 minutes.
- Blend the soup. Take the pot off the heat and blend with an immersion blender until smooth.
- Add coconut milk. Return the soup to low heat and stir in the coconut milk and optional maple syrup. Taste and adjust the seasoning, then warm gently for 2 to 3 minutes without boiling.
Expert Tips
- Cut the sweet potatoes into similarly sized pieces so they soften at the same rate.
- Check the sweet potatoes with a fork before blending. Fully softened pieces will give you a smoother soup.
- Stir the canned coconut milk before measuring so the thicker cream and liquid are combined.
- Taste before adding the optional maple syrup. The sweet potatoes and pumpkin already contribute sweetness.
- Keep the heat low once the coconut milk goes in. The final step is a gentle warm-through, not another boil.
Frequently Asked Questions
No. This sweet potato and pumpkin soup calls for plain pumpkin puree. Pumpkin pie filling contains sweeteners and seasonings that would change the flavor.
No. Maple syrup is optional. You can leave it out or add the listed tablespoon if you prefer a sweeter finish.
An immersion blender lets you puree the soup in the pot, but a countertop blender also works. Blend in batches, leave room for expansion, and follow the manufacturer’s instructions for hot liquids.
The recipe uses coconut milk instead of dairy milk or cream. Check the labels on your broth and other packaged ingredients if you need to avoid a specific allergen.
Storage and Reheating
Storage: Refrigerate leftover soup promptly in covered containers. Divide a large batch into shallow containers so it cools faster.
Reheating: Warm the soup gently in a saucepan over low heat, stirring as it heats. If the soup has thickened, add a little vegetable broth to loosen it. Avoid a hard boil.
Freezing: If you freeze a portion, use a freezer-safe container and leave room for expansion. Thaw in the refrigerator before reheating, then stir well to bring the creamy texture back together.
More Soup Recipes
- Bacon Lentil Soup
- Slow Cooker Chicken Taco Soup
- Keto Cauliflower Soup
- Broccoli Cheese Soup
- Italian Sausage Soup
Creamy Sweet Potato Pumpkin Soup
Equipment
- Immersion blender or stand blender
- Large stock pot
Ingredients
- 1 tablespoon olive oil
- 1 yellow onion medium, diced
- 3 cloves garlic minced
- 2 sweet potatoes medium, peeled and diced
- 15 ounce pumpkin puree canned
- 4 cups vegetable broth
- 1 teaspoon ground cumin
- 1/2 teaspoon ground cinnamon
- 1/4 teaspoon ground nutmeg
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 cup coconut milk canned
- 1 tablespoon maple syrup optional
- Pumpkin seeds or chopped fresh parsley for garnish optional
Instructions
- Heat the olive oil in a large pot over medium heat. Add the diced onion and cook for 4–5 minutes, stirring occasionally, until softened. Stir in the garlic and cook for another 30 seconds.
- Add the diced sweet potatoes, pumpkin puree, vegetable broth, cumin, cinnamon, nutmeg, salt, and black pepper. Stir well and bring the mixture to a boil.
- Reduce the heat to low, cover, and simmer for 20–25 minutes, or until the sweet potatoes are fork-tender.
- Remove the pot from the heat. Use an immersion blender to puree the soup until smooth. Alternatively, carefully transfer the soup in batches to a countertop blender and blend until creamy.
- Return the soup to low heat and stir in the coconut milk. Add the maple syrup if desired, then taste and adjust the seasonings. Heat gently for 2–3 minutes without boiling.
- Ladle the soup into bowls and garnish with fresh parsley or additional coconut milk, if desired. Serve warm with crusty bread or a simple green salad.
Nutrition
Disclaimer
Please note that the nutritional information provided are guidelines and may vary based on the brand of products used. For your specific nutritional goals use My Fitness Pal or Verywell Fit recipe calculators. All content within this site is not intended as medical diagnosis or treatment and should not be considered a substitute for professional medical expertise.
