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Hello! I’m Anjali. I’m a board certified health coach, author, wife, mom and food lover from the SF Bay area (now living in Seattle, WA!); with a passion for delicious food and a desire to make healthy eating easy, tasty and fun! Learn more about me here and stay for a while!

Anjali Shah

Pumpkin and Sweet Potato Soup (Vegetarian)

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This comforting Pumpkin and Sweet Potato Soup will warm you up, fill your belly, and tantalize your taste buds! The white beans give the soup a creamy taste and the pumpkin delivers a rich warmth that’ll have you coming back for more. Healthy, vegan, gluten-free, delicious, and ready in 30 minutes!

pumpkin and sweet potato soup, served in a blue bowl, topped with fresh herbs and coconut cream

There are two things that I am always a sucker for…Pumpkin and Soup! So why not combine the two and end up with a delightful and filling meal idea that everyone goes crazy for?! Pairing the pumpkin with sweet potatoes gives you this insanely flavorful and rich soup that is naturally sweet too. 

The best part is that you can quickly make this pumpkin and sweet potato soup in your Instant Pot, so it’s a breeze. No letting it simmer for hours, or constantly stirring! Just add the ingredients, blend, and chow down. That’s my kind of perfect weeknight meal. 

My secret ingredient in this soup is the white beans: it’s a healthy way to make the soup creamy and thick without using heavy cream.

Tools and Equipment You’ll Need

Recipe Ingredients and Notes

  • Pumpkin and Sweet Potatoes: You can use whole pumpkin/sweet potatoes or to save time you can also use canned pumpkin puree and canned sweet potato puree.
  • White Beans: These are essential to getting that creamy flavor without a ton of cream! And as an added bonus, they are packed with protein too.
  • Coconut Milk or Whole Milk: I used coconut milk because I liked to keep this recipe 100% plant based and vegan. But if you wanted to add in some dairy, whole milk would work just as well.
  • Spices: Feel free to adjust the spices and salt to taste!
pumpkin and sweet potato soup, served in a blue bowl, topped with fresh herbs and coconut cream

Step by Step Instructions

Step 1: Place all the ingredients except for the coconut milk / whole milk into the Instant Pot. Close the lid and vent and cook on high pressure for 15 minutes.

soup simmering in a pot

Step 2: Manually release steam and open the lid and vent. With the help of an immersion blender puree the soup.

soup simmering in instant pot

Step 3: Stir in the coconut milk or whole milk and serve in bowls.

immersion blender used to blend soup in the instant pot

What Makes This Soup Healthy?

  • Rich in Vitamins and Minerals: Pumpkin is a great source of potassium, beta-carotene, calcium, magnesium, as well as Vitamins E, C and some B vitamins.
  • High in Fiber: Pumpkin, sweet potatoes and white beans are high in fiber, which helps with digestion and keeping you feel fuller longer. One serving has almost 9 grams of fiber. That’s nearly 30% of your recommended daily fiber.
  • Low in Fat and Calories: While this soup is hearty and filling it’s not high in calories or fat. One big serving of this soup contains 155 Calories and 4.7 grams of fat. 

Will Kids Enjoy This Pumpkin and Sweet Potato Soup?

This soup is smooth, sweet, and creamy making it a kid friendly recipe. Some kids may not like the spice from the crushed red pepper. If making at home for the kids omit the crushed red pepper, and sprinkle on top of the adult portions before serving. 

pumpkin and sweet potato soup, served in a blue bowl, topped with fresh herbs and coconut cream

Recipe FAQs

Can I Use Pumpkin Puree?

Yes, using pumpkin puree is a fantastic option when you can’t get a fresh pumpkin. Simply replace the pumpkin with pumpkin puree in the recipe and cook it in the Instant Pot for 9 minutes instead of 13. It will yield the same results, and the flavor will be just as incredible.

What Kind of Toppings Can I Add?

You can actually add any toppings that you enjoy. This soup is versatile and goes well with many flavors. Some of our favorite go-to soup toppings are sour cream, plain Greek yogurt, coconut cream, parmesan cheese, green onion, croutons, and some cracked black pepper. Play around with the toppings to see what fits your style best.

How Long Does This Soup Last?

Once the soup is cooled and refrigerated, it will last around 3 days. Just make sure it’s kept airtight until you are ready to eat it.
To Freeze: Once cooled, transfer the soup to an airtight container and freeze. It will last 2-3 months and just needs to be defrosted before serving. 
To Reheat: To heat the soup, either warm it in a saucepan over low-medium heat or microwave it on the defrost setting until hot. 

Serving Suggestions

There are so many things you can serve with this Pumpkin and Sweet Potato Soup! Here are some of our favorites:

  • Crusty whole wheat bread
  • Mini toasts
  • Roasted pumpkin seeds
  • Crispy fresh sage
  • Shredded parmesan cheese
  • Grilled cheese sandwiches on sprouted grain bread
  • Side salad with fresh greens and a vinaigrette
  • Steamed broccoli or other vegetables
  • Kale salad with cranberries
  • Tortilla Chips

Top Tips For Making This Pumpkin and Sweet Potato Soup

  • Don’t add the coconut milk / whole milk until after the soup has cooked. If you add it before cooking, it will curdle, and your soup won’t turn out well.
  • Make sure to do a quick-release on the pressure once the soup has finished cooking. It will make sure your veggies don’t get overcooked.
  • Using an immersion blender will give you creamy and non-chunky texture. If you don’t have an immersion blender, you can use a regular blender, but make sure to blend in really small batches otherwise the soup will “explode” out of the blender when you turn it on!
  • To make this soup vegan, use coconut milk instead of whole milk; and use plant-based toppings (no sour cream, cheese, etc.)
  • You can easily double this recipe to make a bigger batch and freeze half of it for a rainy day when you don’t feel like cooking.
pumpkin and sweet potato soup, served in a blue bowl, topped with fresh herbs and coconut cream

Check Out These Comforting Soup Recipes!

If you have tried this Pumpkin and Sweet Potato or any other recipe on my blog, then please rate it and let me know how it turned out in the comments below! You can also FOLLOW ME on FACEBOOK, TWITTER, INSTAGRAM, and PINTEREST to see more delicious, healthy, family friendly food!

pumpkin and sweet potato soup, served in a blue bowl, topped with fresh herbs and coconut cream
Print Recipe
5 from 5 votes

Pumpkin and Sweet Potato Soup

This comforting Pumpkin and Sweet Potato Soup will warm you up, fill your belly, and tantalize your taste buds! The white beans give the soup a creamy taste and the pumpkin delivers a rich warmth that'll have you coming back for more. Healthy, vegan, gluten-free, delicious and ready in 30 minutes!
Prep Time10 mins
Cook Time20 mins
Total Time30 mins
Course: Appetizer, Soup
Cuisine: American
Servings: 6 Servings
Calories: 155kcal
Author: Anjali Shah

Ingredients

  • 1 tbsp extra virgin olive oil
  • 1 red onion diced
  • 5 garlic cloves minced
  • 1/8 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)
  • 1/2 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

    Serving Suggestions
    There are so many things you can serve with this Pumpkin and Sweet Potato Soup! Here are some of our favorites:
    • Crusty whole wheat bread
    • Mini toasts
    • Roasted pumpkin seeds
    • Crispy fresh sage
    • Shredded parmesan cheese
    • Grilled cheese sandwiches on sprouted grain bread
    • Side salad with fresh greens and a vinaigrette
    • Steamed broccoli or other vegetables
    • Kale salad with cranberries
    • Tortilla Chips
    Top Tips For Making This Pumpkin and Sweet Potato Soup
    • Don’t add the coconut milk / whole milk until after the soup has cooked. If you add it before cooking, it will curdle, and your soup won’t turn out well.
    • Make sure to do a quick-release on the pressure once the soup has finished cooking. It will make sure your veggies don’t get overcooked.
    • Using an immersion blender will give you creamy and non-chunky texture. If you don’t have an immersion blender, you can use a regular blender, but make sure to blend in really small batches otherwise the soup will “explode” out of the blender when you turn it on!
    • To make this soup vegan, use coconut milk instead of whole milk; and use plant-based toppings (no sour cream, cheese, etc.)
    • You can easily double this recipe to make a bigger batch and freeze half of it for a rainy day when you don’t feel like cooking.

      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

      Posted In…

      Appetizers ·

      Appetizers are the perfect complement to my favorite entrees and dinner party menus. You can also make a small batch for a snack, or turn them into a complete meal.

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