Pumpkin And Sweet Potato Soup

5 from 15 votes

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.

Prep Time10

Cook Time20

Total Time30

Course: Appetizer, Soup

Cuisine: American

Diet: Gluten Free, Vegan, Vegetarian

Servings: Servings

Calories: 155kcal

Author: Anjali Shah

Equipment

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