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pumpkin and sweet potato soup, served in a blue bowl, topped with fresh herbs and coconut cream
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5 from 10 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


  • 1 tbsp extra virgin olive oil
  • 1 red onion diced
  • 5 garlic cloves minced
  • 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


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.


    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.


      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