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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

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This comforting pumpkin and sweet potato soup recipe 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 recipe 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 need to let it simmer for hours or constantly needing to stir it! Just add the ingredients, blend, and eat. 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 a luscious, creamy soup without using heavy cream. If you prefer a thinner soup, just add a bit more vegetable stock. This really is the best pumpkin and sweet potato soup you’ll ever have, and it just happens to be really good for you too!

👩🏽‍🍳 Why You’ll Love Pumpkin Sweet Potato Soup

  • Super Creamy And Smooth: With such a luxurious texture, it’s hard to believe this savory pumpkin soup is so healthy.
  • Easy To Adapt: This soup is already so friendly to a variety of diets, but you can also make a quick milk swap to make it vegan, too.
  • Perfect Fall Recipe: These flavors just channel fall, but it’s also great for a simple weeknight dinner any time of year!
  • Gluten-Free: This creamy sweet potato and pumpkin soup is naturally gluten-free, so there’s no need to worry about swaps.
  • Low Calorie And Healthy: You don’t need to break the bank on calories or sacrifice flavor for healthiness – this smooth soup has everything you need to fulfill those comfort cravings but also get all your nutrients.

🥘 Ingredients

Just a few quick and simple ingredients will get you the most amazing, luxe soup you may have ever had. All of these ingredients can easily be found at any grocery store! Here’s what you need:

  • Pumpkin And Sweet Potatoes: You can use whole sugar pie pumpkins and 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: I used coconut milk because I liked to keep this recipe 100% plant-based and vegan. Some vegetable broth is added as well to thin out this delicious pumpkin soup.
  • Olive Oil & Spices: Cumin, crushed red pepper, kosher salt, garlic and onions. Feel free to adjust the spices and salt to taste!

🍲 Ingredient Substitutions

  • Milk & Broth: If you wanted to add in some dairy, whole milk would work just as well. If you’re not cooking for vegetarians, you can also use chicken broth.
  • Oil: You can also use coconut oil or avocado oil instead of olive oil.
  • Beans: Any type of white beans will work – cannelini beans, great northern beans or even navy beans.
  • Pumpkin Puree: 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. Just be sure not to use canned pumpkin pie filling.
  • Spices: For a sweeter, creamy pumpkin soup, feel free to add some pumpkin pie spices like cinnamon, fresh ginger, and a little bit of nutmeg!

🔪 How To Make Pumpkin Sweet Potato Soup

Here’s how to make this easy pumpkin sweet potato soup recipe. For more detailed instructions and nutrition facts, see the recipe card below.

Add Ingredients To Pot: Place everything except for the coconut milk / whole milk into the Instant Pot or a large pot if not using an electric pressure cooker. Close the lid and vent and cook on high pressure for 15 minutes.

soup simmering in a pot

Release And Puree: Manually release the steam and open the lid and vent. Make sure the pumpkin and sweet potatoes are fork tender. Using a stick blender or immersion blender, puree the soup until smooth.

soup simmering in instant pot

Serve: Stir in the coconut milk or whole milk and serve in bowls. Top with a drizzle of coconut milk.

immersion blender used to blend soup in the instant pot

✔️ How To Make Pumpkin Soup On The StoveTop

In a large Dutch oven or stock pot, add all of the ingredients. Bring to a boil over high heat, then reduce to a simmer over medium-low heat for 1 hour, stirring occasionally, until pumpkin is soft and ingredients are cooked through. Add coconut milk, blend with an immersion blender, and serve this sweet pumpkin soup immediately.

💭 Expert Tips

  • Wait On The Milk: 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.
  • Check The Release Pressure: 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.
  • Slow Cooker: You can easily make this in the crockpot as well. Dump everything in, cook on high, and once it’s cooked through, just immersion blend and serve.
  • Use The Right Tools: Using an immersion blender will give this delicious soup a 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!
  • Blender: Instead of an immersion blender, carefully blend in a high-powered blender or food processor. 
  • Go Big: You can easily double this healthy pumpkin and sweet potato soup with coconut milk to make a bigger batch and freeze half of it for a rainy day when you don’t feel like cooking.

📖 Variations

  • Pumpkin Sweet Potato Carrot Soup: Add 3 carrots, peeled and diced, into the Instant Pot along with the pumpkin, and follow the rest of the instructions as written. Increase salt and other seasonings to taste.
  • Different Potatoes: Make pumpkin potato soup by replacing the sweet potatoes with yukon gold potatoes!
  • Roast Pumpkin And Sweet Potato Soup: Cut your sugar pumpkins into halves or quarters. Cut your sweet potatoes into similar-sized pieces. Place pumpkin quarters and sweet potatoes on a baking sheet and toss with a couple of tablespoons of olive oil, salt, and pepper. Let pumpkin pieces and sweet potato chunks roast at 350 degrees Fahrenheit for 45 minutes until tender. Scoop out the pumpkin flesh and add sweet potatoes into a large stock pot. Add the rest of the ingredients, bring to a boil over high heat, then reduce to a simmer until cooked through. Add coconut milk and blend this roasted pumpkin soup with an immersion blender.
  • Spicy Pumpkin Sweet Potato Soup: Add a drizzle of hot sauce, a sprinkle of cayenne pepper or more crushed red pepper for a spicer soup!
  • Sweet Potato Butternut Squash Soup: Replace the pumpkin with one whole butternut squash! Peel and dice into cubes and add into the Instant Pot with the sweet potatoes.
  • Make It For Kids: This sweet potato pumpkin 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 it on top of the adult portions before serving. 

🍽 Serving Suggestions

There are so many things you can serve with this easy pumpkin and sweet potato soup! Here are some of our favorites:

  • Bread & Crunchy Toppings: Serve mini toasts, tortilla chips, croutons, or crusty bread that you got at the store. Or, make this easy homemade gluten-free bread recipe.
  • Garnishes: Roasted pumpkin seeds, crispy fresh sage, green onions, a generous pinch of salt, and shredded parmesan cheese are all amazing sprinkled on top of this savory-meets-sweet soup.
  • Sandwiches: Serve a sandwich on the side. We love this sourdough grilled cheese, but you can also try a Panera Mediterranean veggie sandwich recipe, vegan chicken sandwich, or this Greek pita sandwich.
  • Salad: Serve a light side salad with fresh greens and a vinaigrette or a flavorful beetroot and feta salad.
  • Veggies: Make some steamed broccoli or other vegetables.
  • Add Extra Flavor: Sprinkle this pumpkin yam soup with curry powder, cracked black pepper, or sweeten it with a drizzle of maple syrup.
  • Creamy Toppings: Try sour cream, plain Greek yogurt, coconut cream, or vegan sour cream.

🙌 Dietary Adaptations

Vegan Pumpkin Sweet Potato Soup: To make this sweet potato pumpkin stew vegan, use coconut milk and use plant-based toppings (vegan sour cream, vegan cheese / no cheese, etc.).

🫙 Storage Directions

  • To Refrigerate: Place in an airtight container and refrigerate for up to 3 days. 
  • 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.

❓Recipe FAQs

Are Pumpkin And Sweet Potato Interchangeable?

Typically yes! If you’re using either pumpkin or sweet potato in baked goods or soups, you can swap them in a 1:1 ratio. If you’re using them as roasted veggies or whole veggies, you can also swap them but they will have a slightly different flavor from one another.

Why does my pumpkin soup taste bland?

Typically, your soup may taste bland if you haven’t added enough salt and/or pepper. Make sure to add enough of both to taste! Additional spices you can try to bring out the flavor of your soup include cumin, curry powder, garlic, and ginger.

Is Pumpkin And Sweet Potato Soup Healthy?

Absolutely! This instant pot pumpkin soup is so good for you for a few reasons:

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. 

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

🥣 More Comforting Soup Recipes!

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📋 Recipe Card

Pumpkin and sweet potato soup, served in a blue bowl, topped with fresh herbs and coconut cream.
Print Recipe
5 from 15 votes

Pumpkin And Sweet Potato Soup

This comforting pumpkin and sweet potato soup recipe 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 minutes
Cook Time20 minutes
Total Time30 minutes
Course: Appetizer, Soup
Cuisine: American
Diet: Gluten Free, Vegan, Vegetarian
Servings: 6 Servings
Calories: 155kcal
Author: Anjali Shah

Ingredients

Shop Ingredients on Jupiter

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

      32 responses to “Pumpkin And Sweet Potato Soup”

      1. This was such a smooth and creamy soup that definitely hits the spot! Exactly what I needed to give me my pumpkin fix! Delicious!5 stars

      2. Such a wonderful and comforting soup for fall. I absolutely love the addition of the beans to add to that creamy texture. Yum!5 stars

      3. This soup looks both delicious and nutritious, perfect for a cold winter day. Love your beautiful photos and all the details you provide!5 stars

      4. This is everything a gourmet soup should be, and then some! Looking forward to warming up with this for dinner tomorrow night!5 stars

      5. It’s hard to beat a hot bowl of soup on a winter night. It really does sound so creamy and delicious too.5 stars

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