This cozy, nourishing sweet potato pumpkin soup is thick and creamy, warmly spiced, and perfectly balanced between sweet and savory—everything you want for an autumn meal.
Why You’ll Love This Easy Fall Soup Recipe
This simple recipe combines canned pumpkin and diced sweet potato with warm spices like cinnamon and nutmeg, a touch of cumin for depth, and unsweetened plant-based milk to create a rich, comforting soup. It comes together with pantry staples, blends smoothly, and delivers the flavors of the season in a single bowl. It’s nutritious, full of fiber and vitamins, and easy to scale for weeknight dinners, potlucks, or holiday gatherings.
Ingredient Notes
Refer to the recipe card below for exact measurements. In general: use plain canned pumpkin purée (not pumpkin pie filling), choose a neutral plant milk such as oat or almond, and select medium sweet potatoes for a balance of texture and natural sweetness. Vegetable broth keeps the soup vegan and adds savory depth.
Recipe Variations
- Oil-free: Sauté using ¼ cup vegetable broth instead of oil to reduce fat.
- Different spice profile: Swap or add spices such as smoked paprika, ginger, turmeric, or chili powder for a different flavor direction.
- Vegetable swaps: Add carrot or parsnip for extra sweetness and color, or replace part of the sweet potato with roasted pumpkin.
- Fruit additions: Pear or apple can be added for a subtle fruity sweetness that complements the spices.
- Greens: Stir in chopped spinach or kale after blending for color and nutrients.
- Brighten it: Finish with a splash of apple cider vinegar or lemon juice to balance the sweetness.
How to Make Pumpkin and Sweet Potato Soup
Step 1: Finely dice one medium yellow onion, peel and dice two medium sweet potatoes, and mince three garlic cloves. Heat two tablespoons of olive oil in a large heavy-bottomed pot over medium heat. Add the onion and sauté 4–5 minutes until softened.
Step 2: Add the garlic, one teaspoon ground cumin, one teaspoon ground cinnamon, ½ teaspoon ground nutmeg, and ¼ teaspoon black pepper. Cook 1–2 minutes, stirring, until fragrant. Stir in diced sweet potatoes, 1 (15-ounce) can pumpkin purée, 4 cups vegetable broth, and ½ teaspoon salt. Bring to a boil, then reduce heat to a simmer, cover, and cook 20–25 minutes until the sweet potatoes are tender.
Step 3: Remove the pot from the heat. Use an immersion blender to puree until smooth, or transfer in batches to a countertop blender—leave the lid slightly ajar or vent between batches to allow steam to escape.
Step 4: Stir in 1 cup unsweetened plant-based milk and 2 tablespoons brown sugar or maple syrup to taste, if desired. Warm gently over low heat for 2–3 minutes, taste, and adjust salt and spices. Serve hot with a garnish of pumpkin seeds or chopped parsley.
FAQs
Halve a sugar or pie pumpkin, remove seeds, brush with a little oil, and roast cut-side down at 375°F (190°C) for about 35–55 minutes until fork-tender. Scoop out the flesh and mash or process into purée. Fresh purée may be slightly thinner than canned but works well in soup.
Yes. Complete the sauté steps, then transfer everything to a slow cooker with the sweet potatoes, pumpkin, and broth. Cook on LOW for 5–6 hours or HIGH for 3–4 hours, then blend and finish with plant-based milk and seasonings.
Pro Recipe Tips
- Choose plain pumpkin purée: Avoid spiced or sweetened “pumpkin pie filling.”
- Toast spices: Briefly toasting the ground spices in the pot releases essential oils and deepens the flavor.
- Roast for extra depth: Roast diced sweet potato (or fresh pumpkin) for caramelized flavor before adding to the soup.
- Adjust consistency: Add more broth for a thinner soup or more milk for creaminess; pulse the blender for chunkier texture.
- Flavor improves with time: The soup often tastes better the next day after the flavors meld.
Serving Suggestions
Serve this sweet potato pumpkin soup as an appetizer, side, or main. It pairs well with a variety of toppings and sides:
- Toppings: Fresh herbs such as thyme or parsley, cracked black pepper, roasted pumpkin seeds, croutons, a drizzle of coconut cream or vegan yogurt, red pepper flakes, or crispy shallots.
- Bread: A crusty no-knead loaf, garlic bread, focaccia, jalapeño cornbread, or soft dinner rolls are excellent for dipping.
- Salad: A simple leafy green salad balances the richness of the soup.
Storage Instructions
- Fridge: Store in an airtight container for 4–5 days.
- Freezer: Freeze in flat resealable bags, silicone trays, or freezer-safe containers for 3–4 months. Thaw overnight in the refrigerator before reheating.
- Reheat: Gently reheat on the stovetop over medium-low heat or in the microwave in short intervals, stirring between heats.
More Soup Recipes
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If you try this sweet potato pumpkin soup, please leave a star rating and tell us how it went in the comments below. Thank you!
Sweet Potato Pumpkin Soup
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
- 1 (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 or maple syrup (optional)
- 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 4–5 minutes until softened.
- Stir in the garlic, cumin, cinnamon, nutmeg, and black pepper. Cook 1–2 minutes until fragrant.
- Add the diced sweet potatoes, pumpkin purée, vegetable broth, and salt. Stir to combine.
- Bring to a boil, reduce heat to low, cover, and simmer 20–25 minutes until sweet potatoes are tender.
- Remove from heat and blend until smooth with an immersion blender or in batches in a countertop blender.
- Return to the pot, stir in plant-based milk and sweetener if using, warm gently, taste and adjust seasonings, and serve garnished as desired.
Notes
- Toast the spices: Toasting spices briefly in the pot releases more aroma and flavor.
- Roast for caramelization: Roasting sweet potatoes or fresh pumpkin first adds depth.
- Adjust texture: Add extra broth for a thinner soup or blend less for a chunkier result.
- Make ahead: Flavors mellow and improve after a day or two in the fridge.
Nutrition
Carbohydrates: 31 g
Protein: 4 g
Fat: 6 g
Fiber: 5 g
Sodium: 888 mg
Vitamin A: 22212 IU
Vitamin C: 9 mg