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Pumpkin and Sweet Potato Soup

ByKristen Wood Last updated

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This creamy pumpkin and sweet potato soup blends roasted pumpkin and sweet potatoes with aromatic spices, vegetable broth, and coconut milk for a naturally velvety texture. It’s a warm, nourishing gluten-free and vegetarian soup that’s great for lunches or easy dinners.

A bowl of creamy pumpkin and sweet potato soup topped with pumpkin seeds, chopped herbs, a drizzle of cream, and black pepper, with a spoon inside.
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A Note From Kristen

I love making a batch of this soup when the weather cools down and I’m craving something warm and nourishing. It doesn’t take a lot of effort to prepare, but it sure does bring a lot of joy to the table. We love it so much that I end up making it several times a season! To me, it’s proof that even simple meals can carry big flavor. Enjoy!
~Kristen

A bowl of creamy pumpkin and sweet potato soup garnished with pumpkin seeds, chopped herbs, ground pepper, and a drizzle of cream, with a spoon partially visible.

Ingredient Notes

Please keep in mind that this is just a quick overview. Visit the full recipe for amounts and instructions!

  • Pumpkin: The heart of this soup! It infuses the dish with earthy sweetness and a rich orange color that makes it appetizing. You can also use canned pumpkin (which is often how I make it!).
  • Sweet Potatoes: Enhance the soup’s sweetness and give it a denser, almost velvety body, without the use of flour or starch.
  • Extra Virgin Olive Oil: Used for roasting the vegetables and cooking the aromatics. It helps carry the flavors of the ingredients throughout the soup. You can swap this with coconut oil or avocado oil, depending on your taste preference.
  • Yellow Onion: Provides a savory and sweet backbone once sauteed and softened. 
  • Garlic: Adds sharpness and aromatic intensity to the soup. 
  • Ginger: Imparts a gentle heat and zing that brightens the soup. 
  • Cumin: Gives the dish warm, nutty undertones and a slightly smoky nuance. 
  • Coriander: Provides an almost citrusy and floral note that pairs wonderfully with the pumpkin and sweet potato flavors. 
  • Smoked Paprika: Adds smokiness to balance the natural sweetness of the vegetables. 
  • Cayenne Pepper: Optional. Adding some livens the creamy texture of the soup, giving it an edge. 
  • Vegetable Broth: Acts as the liquid base that ties all the flavors together without overshadowing the vegetables.
  • Coconut Milk: Provides the dish with richness and a silky, creamy texture while keeping the soup dairy-free. 
  • Maple Syrup: Optional. It adds some subtle caramel notes to make the dish taste more complex. 
  • Salt: Heightens the natural flavors of the ingredients. 
  • Black Pepper: Adds a sharp and aromatic bite to balance the creaminess of the soup.
  • Apple Cider Vinegar: Imparts acidity that lifts the entire soup, preventing it from becoming too heavy. 
  • Cilantro or Parsley: Used for garnish to add a burst of color and freshness.
  • Toasted Pumpkin Seeds: Optional, for garnish. They add crunch and texture to the creamy pumpkin soup. 
A bowl of vibrant pumpkin and sweet potato soup garnished with pumpkin seeds, chopped herbs, black pepper, and a drizzle of cream, with a spoon in the bowl.

How to Make Creamy Sweet Potato and Pumpkin Soup

01

ROAST

Preheat oven to 400°F. Toss pumpkin (unless using canned) and sweet potato cubes with 1 tablespoon olive oil on a baking sheet. Roast for 25 minutes, flipping halfway, until golden and tender.

Chunks of roasted sweet potatoes, perfect for adding depth to pumpkin and sweet potato soup, scattered on a textured metal baking sheet.

02

SOFTEN

Heat remaining olive oil in a large pot or Dutch oven over medium heat. Add onion and cook for 5 minutes, until soft. Stir in garlic and ginger and cook 1 minute more.

Chopped onions are sautéing in oil in a pan, being stirred with a wooden spoon as the base for a delicious pumpkin and sweet potato soup.

03

ADD

Add cumin, coriander, smoked paprika, and cayenne (if using); stir for 30 seconds to coat the aromatics.

Chopped onions sautéing with oil and spices in a pan, stirred with a wooden spoon—the perfect base for a hearty pumpkin and sweet potato soup.

04

SIMMER

Add roasted pumpkin, sweet potato, vegetable broth, and coconut milk. Simmer for 10 minutes to let the flavors meld.

A close-up of a creamy pumpkin and sweet potato soup, with visible chunks and a wooden spoon stirring the vibrant orange mixture.

05

BLEND

Remove from heat and carefully blend with an immersion or high-speed blender until smooth. Stir in maple syrup, lime juice, salt, and black pepper, adjusting to taste.

A close-up of an immersion blender blending a smooth, orange pumpkin and sweet potato soup mixture in a bowl.

06

SERVE

Garnish with cilantro or parsley and toasted pumpkin seeds, if desired. Enjoy!

A bowl of pumpkin and sweet potato soup, orange in color, is garnished with chopped herbs and pumpkin seeds, with a spoon resting in the bowl.

Serving Ideas

  • Pair with slices of crusty bread.
  • Top off the crushed crackers or croutons.
  • Serve with a quinoa cranberry salad.
  • Pair with a sandwich or grilled cheese.
  • Top with a drizzle of yogurt or coconut cream, crispy chickpeas, chili oil, hot sauce, hemp seeds, red pepper flakes or crushed peanuts.
A bowl of pumpkin and sweet potato soup garnished with pumpkin seeds, chopped herbs, a swirl of cream, and black pepper, with a spoon resting in the bowl.

Kristen’s Top Tips

  • Use a well-seasoned or high-quality vegetable broth so your soup won’t end up bland. A good stock is the star of any great soup recipe!
  • If you want the soup a bit sweeter, replace some of the pumpkin with butternut squash.
  • Stir in heavy cream or sour cream (or their vegan alternatives) to give the soup a more velvety body.
  • Let it rest for 10-15 minutes before serving. This will help the flavors meld together, making the soup taste even better. 
A bowl of creamy pumpkin and sweet potato soup garnished with pumpkin seeds, chopped herbs, ground pepper, and a swirl of cream, with a spoon resting in the bowl.

More Delicious Soup Recipes You Might Like

A bowl of pumpkin and sweet potato soup garnished with pumpkin seeds, fresh parsley, black pepper, and a swirl of cream, with a spoon resting in the bowl.

Creamy Pumpkin and Sweet Potato Soup With Coconut Milk

Author: Kristen Wood
244kcal
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Prep 10 minutes
Cook 45 minutes
Total 55 minutes
This creamy pumpkin and sweet potato soup recipe is cozy, comforting, and easy to make. Perfect for fall dinners or anytime you crave warmth.
Servings 4 servings
Course Appetizer, Entrées
Cuisine American
Diet Gluten Free, Vegan, Vegetarian
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Ingredients

  • 3 cups fresh pumpkin peeled and cubed, or 2 ½ cups canned pumpkin for a shortcut!
  • 3 medium sweet potatoes peeled and cubed; approx. 4 cups
  • 2 tablespoons extra virgin olive oil
  • 1 yellow onion diced
  • 3 cloves garlic minced
  • 1 tablespoon fresh ginger root grated
  • 1 teaspoon ground cumin
  • ½ teaspoon ground coriander
  • ½ teaspoon smoked paprika
  • ¼ teaspoon cayenne pepper optional
  • 4 1/4 cups vegetable broth
  • 1 14-ounce can full-fat coconut milk
  • 1 tablespoon maple syrup optional, for balance
  • 2 teaspoons apple cider vinegar
  • 1 ½ teaspoons salt plus more to taste
  • ¼ teaspoon ground black pepper
  • ¼ cup fresh cilantro or parsley chopped, for garnish
  • toasted pumpkin seeds optional, for garnish

Method

  1. Preheat the oven to 400°F. Spread the pumpkin and sweet potato cubes on a baking sheet, drizzle with 1 tablespoon of olive oil, and then roast for 25 minutes, flipping halfway, until tender and lightly caramelized.
  2. Heat the remaining olive oil in a large pot over medium heat. Add the onion and cook for 5 minutes, or until softened. Stir in the garlic and ginger, cooking for 1 minute longer.
  3. Add the cumin, coriander, smoked paprika, and cayenne if using, stirring for 30 seconds to coat the aromatics.
  4. Add the roasted pumpkin, sweet potato, vegetable broth, and coconut milk. Bring to a simmer and cook for 10 minutes to meld flavors.
  5. Remove from the heat and blend the soup carefully in a high-speed blender, or with an immersion blender until smooth.
  6. Stir in the maple syrup, vinegar, salt, and black pepper, adjusting seasoning to taste.
  7. Garnish with cilantro or parsley and toasted pumpkin seeds, if desired, before serving.
  8. Enjoy!
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Notes

Storage and Reheating 
Let the soup cool down completely before storage. Pour leftover soup into an airtight container, then keep it in the refrigerator for up to 5 days. 
For longer storage, keep the soup in the freezer for up to 3 months. Just be sure to leave some space at the top of the container to allow for expansion. Don’t include toppings when you freeze the soup, as they’re best enjoyed fresh. 
You can reheat the soup on the stove or in the microwave. If it’s become too thick, add a bit of water, broth, or vegetable stock to help loosen the liquid. Only reheat what you’ll consume since repeated reheating can affect the dish’s texture and flavor. 

Nutrition

Serving1servingCalories244kcalCarbohydrates43gProtein4gFat8gSaturated Fat1gPolyunsaturated Fat1gMonounsaturated Fat5gSodium1884mgPotassium830mgFiber5gSugar16gVitamin A24123IUVitamin C17mgCalcium87mgIron2mg

Nutritional information is automatically calculated using a third-party calculator and is an estimate only.

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Kristen is a writer, photographer, recipe developer, and certified functional nutrition expert. She is also the author of Fermented Hot Sauce Cookbook, Vegetarian Family Cookbook, and Hot Sauce Cookbook for Beginners. Her work has been featured in various print and online publications including Elle, NBC, Chicago Sun-Times, Martha Stewart, MSN, New York Daily News, Healthline, and many more. Kristen is also a syndicated writer for The Associated Press.

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