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Home » Seasonal Recipes » Fall Recipes

Pumpkin and Sweet Potato Soup

Published: Sep 25, 2020 · Modified: Sep 2, 2022 by Brooke · This post may contain affiliate links, which can earn us a commission.

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Looking for a vegan savory pumpkin recipe that will make your home smell terrific?  Our savory pumpkin and sweet potato soup is vegan and comes together quickly making it a win-win meal solution.

Looking for more soups to add to your menu? Try our black bean soup and this veggie-packed 10 Vegetable Soup.

person holding a bowl of pumpkin sweet potato soup

Jump to:
  • Ingredients
  • How to Make
  • Recipe FAQs
  • Serve
  • Variations
  • Expert Tips
  • Recipe
  • Comments

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Ingredients

glass bowls of ingredients for pumpkin sweet potato soup

This hearty fall pumpkin and sweet potato dish takes pantry staples and comes together with little fuss thanks to using canned pumpkin puree.  Make sure not to use pumpkin pie mix.

  • Aromatics: yellow onion and garlic
  • Vegetables: sweet potato and pumpkin puree
  • Fruit: Fuji apple
  • Spices: sage, thyme, bay leaf, salt, and black pepper
  • Creaminess: coconut milk (dairy free)

How to Make

Gather all the ingredients for our pumpkin and sweet potato soup.  Peel and chop the sweet potato, apple, and onion.  Mince the garlic and measure out the liquids and dry spices.

sauteeing onion and deglazing the pan
  1. Heat up the olive oil for 2 minutes over medium-high heat, then add the onion and cook until soft.  Add the garlic and a sprinkle of salt and black pepper, and cook for 1 minute while constantly stirring.
  2. To deglaze the pot, pour in the white wine and use a wooden turner to scrape any brown bits off the bottom.  Cook for a minute.
person adding veggies, liquids, and spices to the soup

3. Pour in the vegetable broth, the sweet potato, and the canned pumpkin puree, then stir with a large wooden spoon.  If you can't find the puree at the grocery store, roast your own pumpkin.

4. Add the dry spices.  Stir and cover then bring to a boil.  Reduce the heat to medium-low and simmer for 25 minutes. The sweet potato will be tender and the flavors melded together.

removing the bay leaf and pureeing the soup in a blender

5. Remove the bay leaf.

6. Remove the pot from the heat and puree in small batches in a blender.  Make sure to remove the vent hole stopper, and then cover with a clean folded kitchen towel.  This will help the steam escape from the blender.

pouring the coconut milk into the soup and serving it

7. Once it has been pureed, return it back to the pot and pour in the coconut milk. Mix the coconut milk into the pot well, and heat it over medium heat for 5 minutes.

8. Enjoy a warm bowl of pumpkin and sweet potato soup with fresh bread!

Recipe FAQs

How do you make pumpkin soup less bland?

Cooking it with vegetable or chicken broth is an easy way to add more flavor. You can also increase the number of vegetables added to the base or even roast or saute them prior to adding them to the pot. Give it a taste when it's done cooking and feel free to add more dried spices, fresh herbs, or salt and pepper at that time.

What flavor goes well with pumpkin?

The earthy and sweet flavor of pumpkin pairs perfectly with the flavor of sweet potato which is why we use them together in this recipe. It also pairs well with cheese such as gruyere or parmesan, chiles, cinnamon, coconut milk, curry, garlic, ginger, onions, and sage.

Can I make pumpkin sweet potato soup in the crock pot?

Yes, you can. First, saute the onion and garlic in a frying pan, then deglaze the pan with the white wine. Add all the other ingredients except the coconut milk into the crockpot.  Stir it together and cover. Cook it 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.

Which is healthier: pumpkin or sweet potato?

Both of these ingredients are healthy additions to meals. Pumpkin is lower in calories and carbohydrates than sweet potato, and provides a healthy dose of vitamin K, vitamin A, copper, and iron. Sweet potatoes, while slightly higher in calories, provide you with a higher amount of protein, lower fat, and almost 3 times more vitamin A than pumpkin. Sweet potatoes are also a good source of vitamin C, manganese, potassium, and vitamin B6.

Serve

To round out your meal, we suggest you serve it with a slice of crusty bread like our mountain bread. A healthy salad, like our kale crunch would also be a good choice. To finish off the meal, our fall dessert apple galette is always a hit.
Store

Freeze: If you are planning on freezing this, don't add the coconut milk.  Allow it to fully cool, then freeze for up to one month in freezer zip-top bags or a freezer-friendly container.  When you're ready to serve, thaw it in the fridge overnight, then reheat it on the stove over medium heat.  Pour in the coconut milk about 5 to 10 minutes before serving and heat through.

Variations

  • Want more vegetables?  Add 2 carrots, peeled and sliced.
  • Want more creaminess?  Add heavy cream, sour cream, or whole milk.
  • Don't have stock?  Use filtered water and increase the onion, garlic, and dried spices.
  • Need meat?  Add crumbled bacon.
  • Need more protein?  Sprinkle on roasted chickpeas.
  • Don't have pumpkin puree?  Roast a small pie pumpkin and make your own puree.

Expert Tips

  • Use pumpkin puree; it's a nice shortcut.
  • Use vegetable broth instead of water, as it provides more flavor.
  • Puree the soup with a blender, food processor, or immersion blender.
  • If you want to freeze this, omit the coconut milk.  Add it in once you're ready to serve the soup.

More Soup Recipes You'll Love

  • Mulligan Stew
  • Scotch Broth Recipe
  • Cock-a-Leekie Soup
  • Hamburger Barley Soup

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Recipe

bowl of pumpkin sweet potato soup

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!
5 from 2 votes
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Course: Soup
Cuisine: American
Prep Time: 22 minutes
Cook Time: 38 minutes
Total Time: 1 hour
Servings: 8 cups
Calories: 280kcal
Author: Brooke & Emma

Ingredients
 

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

Instructions

  • 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 until smooth using an immersion blender. Serve warm with roasted pepita seeds, peanuts, and fresh parsley.

Notes

  • 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.

Nutrition

Serving: 1cupCalories: 280kcal (14%)Carbohydrates: 28g (9%)Protein: 5g (10%)Fat: 16g (25%)Saturated Fat: 10g (63%)Polyunsaturated Fat: 2gMonounsaturated Fat: 3gTrans Fat: 1gSodium: 981mg (43%)Potassium: 583mg (17%)Fiber: 5g (21%)Sugar: 9g (10%)Vitamin A: 18068IU (361%)Vitamin C: 9mg (11%)Calcium: 66mg (7%)Iron: 4mg (22%)

Serving sizes and nutritional information are only an estimate and may vary from your results.

Tried this Recipe? Tag us Today!Mention @savortheflavourblog or tag #savortheflavour!

Our recipe post was originally published on September 25, 2020 and was updated on August 5, 2022.

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Reader Interactions

Comments

  1. Alex

    September 25, 2020 at 10:26 am

    5 stars
    The pumpkin is flavorful, and the spices taste good in it. The coconut milk makes it creamy.

    Reply
    • Emma

      September 25, 2020 at 10:27 am

      Thanks for leaving a review, Alex!

      Reply
  2. Beth

    September 25, 2020 at 10:25 am

    5 stars
    This soup is a savory delight filled with pumpkin, apple, and sweet potato. All the fall flavors in one soup is awesome. I like this warm, and the pepitas, peanuts, and parsley garnish add an interesting touch. The creaminess depends upon whether there is coconut milk in the soup or not, but I like it either way.

    Reply
    • Emma

      September 25, 2020 at 10:26 am

      I'm glad to hear that you enjoyed this soup, Beth!

      Reply

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Welcome to our kitchen! We're Brooke & Emma, the mother-daughter team behind Savor the Flavour. As self-taught cooks and bakers, we love to inspire you to cook from scratch with real food! Increase your kitchen confidence with our recipes, instructional photos, and helpful tips and facts.

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