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bowl of pumpkin sweet potato soup
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5 from 2 votes

Pumpkin and Sweet Potato Soup

Pumpkin and sweet potato soup is an easy, healthy recipe that is vegan and dairy free.  Make it on the stovetop or in the slow cooker for a low carb fall dinner idea that is delicious!
Prep Time22 mins
Cook Time38 mins
Total Time1 hr
Course: Soup
Cuisine: American
Keyword: pumpkin sweet potato soup, pumpkin sweet potato soup coocnut milk, vegan pumpkin swet potato soup
Servings: 8 cups
Calories: 280kcal
Author: Brooke


For the Soup

  • 1 tablespoon olive oil
  • 1 cup yellow onion chopped
  • 1 tablespoon garlic minced
  • 1 cup white wine
  • 4 cups vegetable broth
  • 4 cups sweet potato peeled and diced
  • 1 Fuji apple diced
  • 15- ounce can of pumpkin puree
  • 1 bay leaf
  • 2 teaspoons ground sage
  • 2 teaspoons dried thyme
  • 1 ½ teaspoons salt
  • ½ teaspoon black pepper
  • 14- ounce can of coconut milk

For the Garnish

  • ¼ cup pepita seeds roasted shelled, and salted
  • ¼ cup roasted peanuts shelled and chopped
  • 2 tablespoons fresh parsley


  • Heat up 1 tablespoon of olive oil in a Dutch oven over medium high heat until shimmering then saute the onion for 4 minutes, stirring occasionally.  Add the garlic with a sprinkle of salt and pepper, and saute for one minute.
  • Pour in the white wine and scrape the brown fond off the bottom of the pot with a wooden turner.
  • Add the vegetable broth, canned pumpkin puree, sweet potato, and apple, then add the dried spices and stir. Cover and bring to a boil then reduce the heat and let simmer for 25 minutes.
  • Remove the pot from the heat.  Working in small batches, puree the soup in a blender.  Remove the center handle on the blender lid to let the steam escape, cover the hole with a folded kitchen towel, and blend.
  • Once the soup is all pureed, return it to the Dutch oven and pour in the coconut milk.  Let it heat through on medium heat, roughly 5 minutes.
  • Serve while it's still hot, and garnish each bowl with a sprinkle of pepita seeds, peanuts, and fresh parsley.

Crockpot Instructions

  • Saute the onion and garlic in a frying pan on the stovetop, then deglaze the pan with the white wine.
  • Dump all the ingredients except the coconut milk into the crockpot.  Stir and cover. Cook on low for 6 hours, or on high for 8 hours.
  • Add the coconut milk during the last 30 minutes and puree smooth using an immersion blender. Serve warm with roasted pepita seeds, peanuts, and fresh parsley.


  • For a nice short cut, use canned pumpkin puree with no spices.
  • For more flavor, use vegetable broth instead of water.
  • For a smooth, thicken soup, puree it with a blender, food processor or immersion blender.
  • Omit the coconut milk if you want to freeze this then add it in once you're ready to serve the soup.


Serving: 1cup | Calories: 280kcal | Carbohydrates: 28g | Protein: 5g | Fat: 16g | Saturated Fat: 10g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | Trans Fat: 1g | Sodium: 981mg | Potassium: 583mg | Fiber: 5g | Sugar: 9g | Vitamin A: 18068IU | Vitamin C: 9mg | Calcium: 66mg | Iron: 4mg