Pumpkin And Sweet Potato Soup
This post may contain affiliate links. As an Amazon Associate, I earn from qualifying purchases. Please read my disclosure.I absolutely love how easily my Pumpkin and Sweet Potato Soup comes together for lunch or dinner, it’s creamy, hearty, and packed with cozy flavors! Best of all, it’s healthy, vegan, gluten-free, and completely ready in just 30 minutes.
On chilly evenings, I always find myself craving something warm and comforting, and this pumpkin and sweet potato soup has become my go-to recipe. I’ve spent years perfecting it to make sure it’s as nourishing as it is delicious, and if you’re a soup lover like me, you’ll want to check out my mushroom soup without cream for another cozy favorite.
This sweet potato pumpkin soup is my love letter to cozy evenings and hearty meals, and I’m so excited to share it with you! It’s just as comforting and flavorful as my curried sweet potato soup, another one of my favorite recipes to warm up any day.
👩🏽🍳 Why I Love This Recipe
The answer is simple, I can never resist two things: pumpkin and soup, so bringing them together in one recipe is a dream come true for me! The addition of sweet potatoes makes it even better, adding natural sweetness and richness to a soup that’s comforting, flavorful, and always a crowd-pleaser.
It’s one of those recipes that feels fancy but is secretly so easy to make, especially in the Instant Pot. Do you want to know my secret ingredient? The white beans, they give the soup a luscious, velvety texture without needing heavy cream, making it perfect for anyone looking for a wholesome but satisfying meal.
It’s naturally gluten-free, and with coconut milk, it’s fully vegan too. Whether you’re planning a festive fall-winter dinner or just need a quick weeknight meal, this soup fits the bill. It’s not one of those overly complicated recipes that require hours of simmering or constant stirring; instead, you throw the ingredients into your pot, blend, and it’s ready to enjoy in 30 minutes.
What makes this the best pumpkin and sweet potato soup? For one, it’s not a bland or overly sweet soup, it’s perfectly balanced with savory spices like cumin and a little heat from crushed red pepper. I think this is the best soup to celebrate the season, and I hope you’ll love it as much as I do.
🥘 Ingredients
I love how this soup comes together with just a few simple ingredients, you won’t believe how luxurious it tastes! The best part? Everything you need can be easily found at your local grocery store. Here’s what I use to make this amazing soup:
Pumpkin and Sweet Potatoes: I use fresh when I have time, but canned works just as well for busy days. Both add sweetness and richness to the soup.
White Beans: These are my secret for a creamy soup without heavy cream. Plus, they’re packed with protein!
Coconut Milk: I love how coconut milk makes this soup so silky while keeping it vegan. It pairs perfectly with a bit of vegetable broth for balance.
Olive Oil & Spices: A little olive oil and spices like cumin and crushed red pepper bring everything to life. I always adjust the flavors to suit my mood!
🍲 Substitutions
Butternut Squash: I love swapping pumpkin for butternut squash when I’m craving a sweet, nutty twist. This version reminds me of fall weekends at the farmer’s market, picking out the perfect squash.
Milk & Broth: If I’m not keeping it vegan, I sometimes use whole milk for extra richness. Chicken broth works great too if you’re not cooking for vegetarians.
Oil: I like switching it up with coconut oil or avocado oil, they both add a nice touch.
Beans: Any white beans work perfectly, I’ve used cannellini, great northern, and even navy beans with great results.
Spices: For a sweeter twist, I love adding pumpkin pie spices like cinnamon, nutmeg, or fresh ginger. It’s so cozy and delicious.
🔪 How To Make
Now for the fun part, let’s make my pumpkin and sweet potato soup! You’ll be surprised at just how easy it is to whip up, and with my step-by-step photos, I’ll guide you every step of the way. Let’s get cooking!
Add Ingredients To Pot: I start by adding everything except the coconut milk into my Instant Pot. Then, I close the lid, seal the vent, and let it cook on high pressure for 15 minutes.
Release And Puree: Once it’s done cooking, I manually release the steam, open the lid, and check to make sure the pumpkin and sweet potatoes are fork-tender. Then, I grab my immersion blender and puree the soup right in the pot until it’s perfectly smooth and creamy.
Serve: I stir in the coconut milk to give the soup that silky finish. Then, I ladle it into bowls and top it off with a drizzle of coconut milk for a beautiful, creamy touch, time to dig in!
If you’re wondering how to make sweet potato pumpkin soup on the stovetop, don’t worry, I’ve got you covered! I’ll walk you through how easy it is to cook on the stove, just like my mom used to do in her kitchen. Scroll down to the variations section, and I’ll share the simple steps and tips to make this soup a breeze, no matter where you’re cooking.
💭 Expert Tips
My #1 Secret Tip for making my Pumpkin Sweet Potato Soup absolutely perfect is to always wait until the soup is fully cooked before adding the milk. I learned this the hard way during one of my early attempts, where I added the milk too soon, and it curdled, let’s just say it wasn’t pretty! Now, I always stir it in at the end for that silky, creamy texture, and it’s been a game-changer ever since.
Other Tips To Keep In Mind:
- Check The Release Pressure: I always do a quick release on the pressure as soon as the soup is done cooking. It keeps the veggies perfectly tender without getting overcooked.
- Use The Right Tools: I always use an immersion blender for a creamy, smooth texture without chunks. If you’re using a regular blender, blend in small batches to avoid any messy explosions!
- Blender: If I don’t have an immersion blender, I use a high-powered blender or food processor. Just blend carefully to get that same creamy consistency.
- Go Big: I love doubling this recipe to freeze half for a quick, healthy meal later. It’s perfect for those days when I don’t feel like cooking.
- Pumpkin Puree: When fresh pumpkin isn’t available, I use pumpkin puree instead, cook it in the Instant Pot for 9 minutes instead of 13. Just remember, no canned pumpkin pie filling!
📖 Variations
This Pumpkin and Sweet Potato Soup is my go-to comfort food, and I love how easy it is to switch things up! Here are a few of my favorite variations to try.
Roasted Soup Bliss: Roasting the veggies for me is a game-changer! I cut my pumpkin and sweet potatoes into similar-sized pieces, toss them with olive oil, salt, and pepper, and roast them at 350°F for 45 minutes. They come out perfectly tender and caramelized every time!
Spicy: When I’m craving a little kick, I love adding cayenne or hot sauce. It’s my favorite way to warm up on a chilly night, and my spice-loving family always asks for seconds!
Make It for Kids: My kids adore this soup when I leave out the crushed red pepper, it’s smooth, sweet, and kid-approved! I love sprinkling a bit of spice on mine afterward so we all get exactly what we want.
Make it on Stove Top: I add all the ingredients to a large pot, bring it to a boil, and let it simmer for about an hour until everything is soft and cooked through. Then, I stir in coconut milk, blend it until creamy, and serve it up right away!
🍽 Serving Suggestions
I love how my pumpkin and sweet potato soup pairs perfectly with so many sides! Here are some of my favorite ways to serve it:
Bread & Crunchy Toppings: Crusty bread, mini toasts, or tortilla chips add the perfect texture and make the soup more filling.
Sandwiches: I love serving this soup with a sandwich on the side, it’s the ultimate cozy combo! My favorite is a gooey sourdough grilled cheese, but my delicious Greek pita sandwich is amazing too.
Salad: A fresh beetroot and feta salad offers a light and refreshing contrast to the rich, creamy soup.
Garnishes and Toppings: I love topping my pumpkin sweet potato soup with roasted pumpkin seeds, crispy sage, or parmesan cheese. A dollop of sour cream, Greek yogurt, or coconut cream adds the perfect creamy finish.
🫙 Storage Directions
Refrigerating: I store the soup in an airtight container and keep it in the fridge for up to 3 days.
Freezing: Once the soup has cooled, I transfer it to an airtight container and freeze it for 2-3 months.
Reheating: I reheat the soup in a saucepan over low-medium heat or use the microwave on the defrost setting until it’s hot and ready to serve.
❓Recipe FAQs
Is Pumpkin And Sweet Potato Soup Healthy?
Absolutely! As a nutritionist, I love this Instant Pot pumpkin sweet potato Soup because it’s both delicious and nutrient-packed. With nearly 9 grams of fiber per serving, thanks to pumpkin, sweet potatoes, and white beans, it supports digestion and keeps you full. Plus, a hearty bowl has only 155 calories and 4.7 grams of fat, making it the perfect light yet satisfying meal!
Why does my soup taste bland?
If my soup tastes bland, it’s usually because it needs more salt or pepper, I always adjust these to taste. I also like adding spices like cumin, curry powder, garlic, or ginger to really bring out the flavors!
What’s the best way to avoid lumps?
I always make sure the pumpkin and sweet potato are fully cooked before blending. Then, I use my immersion blender to puree the soup until it’s perfectly smooth and creamy!
Are Pumpkin And Sweet Potato Interchangeable?
Yes, I typically swap pumpkin and sweet potato in a 1:1 ratio for soups or baked goods, they work perfectly! If I’m roasting them, I’ll swap them too, but I keep in mind the flavors will be slightly different.
🥣 More Comforting Soups!
- Asparagus and Leek Soup
- Butternut Squash Bisque
- Kale And Black Bean Soup
- Vegan Spaghetti Squash Soup
- Vegan Minestrone Soup
- Tuscan Bean Stew
- White Bean and Kale Soup
- 41 Vegan Soup Recipes
Love this plant based soup recipe? Please leave a 5-star rating 🌟 in the recipe below and/or a review in the comments section further down the page!
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📋 Recipe Card
Pumpkin And Sweet Potato Soup
I absolutely love how easily my Pumpkin and Sweet Potato Soup comes together for lunch or dinner, it’s creamy, hearty, and packed with cozy flavors! Best of all, it’s healthy, vegan, gluten-free, and completely ready in just 30 minutes.
Servings: 6 Servings
Calories: 155kcal
Ingredients
- 1 tbsp extra virgin olive oil
- 1 red onion diced
- 5 garlic cloves minced
- ⅛ tsp crushed red pepper more if you like spicy food, less if you don’t!
- 1 tsp ground cumin
- 1 tsp salt
- 3 cups pumpkin puree or whole pumpkin, peeled and diced 2 cans
- 1 sweet potato, diced
- 3 cups low sodium vegetable broth
- 15 oz cannellini beans rinsed and drained (1 can)
- ½ cup coconut milk or whole milk
Instructions
Stovetop Directions
- Add olive oil to a large pot over medium heat. Add onion and garlic; sauté until lightly browned. Add crushed red pepper, salt, and cumin; sauté 20 seconds.
- Add pumpkin through cannelini beans, bring to a boil and then reduce to a simmer. Cook for 20-30 minutes until the pumpkin is soft.
- Using an immersion blender, puree soup until thick and creamy. (You can also transfer the soup to a regular blender and blend, and then return the soup to the pot). Stir in coconut milk or whole milk, bring to a simmer, cook 5 minutes.
Instant Pot Directions
- Place all ingredients except for the coconut milk / whole milk into the Instant Pot. Close the lid and cook on high pressure for 15 minutes.
- Manually release steam and open the lid. Using an immersion blender, puree the soup. Stir in the coconut milk / whole milk and warm through for 5 minutes (on the keep warm setting). Serve.
Notes
- To make absolutely perfect is to always wait until the soup is fully cooked before adding the milk. I learned this the hard way during one of my early attempts, where I added the milk too soon, and it curdled, let’s just say it wasn’t pretty! Now, I always stir it in at the end for that silky, creamy texture, and it’s been a game-changer ever since.
- I always do a quick release on the pressure as soon as the soup is done cooking. It keeps the veggies perfectly tender without getting overcooked.
- I always use an immersion blender for a creamy, smooth texture without chunks. If you’re using a regular blender, blend in small batches to avoid any messy explosions!
- If I don’t have an immersion blender, I use a high-powered blender or food processor. Just blend carefully to get that same creamy consistency.
- I love doubling this recipe to freeze half for a quick, healthy meal later. It’s perfect for those days when I don’t feel like cooking.
- When fresh pumpkin isn’t available, I use pumpkin puree instead, cook it in the Instant Pot for 9 minutes instead of 13. Just remember, no canned pumpkin pie filling!
Nutrition
Calories: 155kcal | Carbohydrates: 24.6g | Protein: 5.4g | Fat: 4.7g | Saturated Fat: 1.3g | Sodium: 485.4mg | Potassium: 169.3mg | Fiber: 8.7g | Sugar: 6.7g
This was such a smooth and creamy soup that definitely hits the spot! Exactly what I needed to give me my pumpkin fix! Delicious!
Thanks so much Sara! Glad you liked it!
Oh yum! This is perfect for the changing seasons.
Yes!! It’s great for fall!
This soup was really tasty!
Thanks Kristen! Glad you liked it!
This soup just screams autumn. All the flavors go together so nicely. It’s a great vegetarian option.
Yes!! So glad you liked it!
Love the pumpkin and sweet potato combo. So delicious.
Thanks so much!!
I love blitzing beans into soup for added protein – this one is so creamy, really delicious. Thanks so much
Yay! So glad you liked this recipe Kate!
What a vibrant looking soup. Such a good way to use pumpkin too.
Thanks so much Dannii! You will love it!
Such a wonderful and comforting soup for fall. I absolutely love the addition of the beans to add to that creamy texture. Yum!
Thanks so much Tara!! So glad you liked it!
Love the fall color of this soup. Perfect to have a comforting bowl with this type of weather!
Thanks so much Mirlene! Enjoy!
Hello. I do not have an instapot. How can I adjust it to make it on the stove top? Thank you!
Hi Julie! The stovetop directions are in the recipe card already! Take a look and let me know if you have any questions! 🙂
This soup looks both delicious and nutritious, perfect for a cold winter day. Love your beautiful photos and all the details you provide!
Thank you so much Patrice!! Enjoy!
This is everything a gourmet soup should be, and then some! Looking forward to warming up with this for dinner tomorrow night!
Yesss!! I’m sure you will love this recipe Sara!
It’s hard to beat a hot bowl of soup on a winter night. It really does sound so creamy and delicious too.
I totally agree Krissy!! It’s super creamy and rich – perfect for winter!
This soup is so warm and cozy – I adore white bean soup and the addition of pumpkin is perfect!
Thanks so much Cyndy!!
This is the perfect colorful soup for dark winter days. It’s warm and hearty and full of vitamins. 🙂
Yess I totally agree Anita!! Warms you up from the inside out!
Yum! This looks insanely good and super easy. Pure comfort food on a chilly evening!
Aw thanks so much Angela! I hope you love it if you try it! 🙂