Pumpkin & Sweet Potato Soup
The Ultimate Fall Comfort: Pumpkin & Sweet Potato Soup
As the cool breeze of autumn settles in, there’s nothing quite like a warm, hearty bowl of soup to bring comfort to your day. This Pumpkin & Sweet Potato Soup combines the rich, earthy sweetness of roasted sweet potatoes and pumpkin with a blend of aromatic spices. It’s a dish that not only celebrates the best flavors of the season but also offers a nourishing and wholesome meal that fits perfectly into a clean eating lifestyle.
Whether you’re looking for an easy weeknight dinner or a flavorful starter for a cozy fall gathering, this soup delivers on all fronts. Its creamy texture, without the use of dairy, makes it ideal for those seeking a lighter, plant-based option. Plus, it’s incredibly versatile—you can add your own personal twist or keep it classic. One spoonful, and you’ll feel the warmth of fall with every bite.
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Kid-Friendly Hacks
Making this Pumpkin & Sweet Potato Soup a hit with kids is easier than you might think! The naturally sweet flavors of pumpkin and sweet potato can appeal to even the pickiest eaters, but a few adjustments can make it even more kid-approved.
1. Tone Down the Spices
Kids often have more sensitive palates, so consider reducing or omitting the cayenne pepper for a milder flavor. You can always let adults add a dash of spice to their own bowls later if they like it with a kick.
2. Add a Fun Topping
Make the soup more appealing by letting kids customize their bowls with fun toppings. Offer options like crunchy croutons, a sprinkle of shredded cheese, or even a swirl of Greek yogurt. These additions can make the meal more interactive and fun for little ones.
3. Serve It with Dippable Sides
Pair the soup with something kids can dip! Breadsticks, grilled cheese sandwiches, or whole-grain crackers can turn the meal into a fun activity and help keep them engaged.
4. Make It Creamy
For a creamier, kid-friendly texture, you can stir in a bit more coconut milk or swap in a dollop of sour cream or cream cheese. The extra creaminess can make the soup feel more indulgent and familiar to kids.
5. Keep It Mild but Flavorful
Instead of relying on spices, focus on building flavor with natural sweetness from the sweet potatoes and pumpkin. You can also add a small amount of honey or maple syrup for an extra touch of sweetness, making the soup even more appealing for young taste buds.
6. Fun Presentation
Get creative with how you serve the soup! Use fun, colorful bowls or let the kids help ladle the soup themselves. You could even make smiley faces or designs with the toppings for an extra layer of fun.
By making these small adjustments, you’ll have a nutritious, flavorful soup that kids will love—and they’ll be getting a healthy serving of veggies without even realizing it!
These tips will make the soup more kid-friendly and enjoyable for the whole family, making mealtime a breeze!
How to Roast Your Own Pumpkin
While canned pumpkin is convenient and works perfectly for this recipe, there’s something extra special about using fresh roasted pumpkin. It adds a deeper, slightly caramelized flavor that makes the soup even more delicious. Here’s a simple guide to roasting your own pumpkin at home:
Step 1: Choose the Right Pumpkin
Look for a small to medium-sized sugar pumpkin (also known as a pie pumpkin). These are sweeter and more flavorful than the larger varieties used for carving. A 2-3 pound pumpkin is usually enough for this recipe.
Step 2: Prep the Pumpkin
Preheat your oven to 400°F (200°C). Slice the pumpkin in half from top to bottom and scoop out the seeds and stringy pulp. You can save the seeds for roasting later if you like! Brush the cut sides of the pumpkin with a little olive oil and season with a pinch of salt.
Step 3: Roast the Pumpkin
Place the pumpkin halves cut-side down on a baking sheet lined with parchment paper. Roast in the preheated oven for 35-45 minutes, or until the flesh is tender when pierced with a fork. Cooking times may vary depending on the size of the pumpkin.
Step 4: Cool and Scoop
Once roasted, remove the pumpkin from the oven and let it cool for about 10-15 minutes. Then, scoop out the flesh and discard the skin. At this point, you can mash it with a fork or puree it in a blender to achieve a smooth consistency.
Step 5: Use in Your Soup
Replace the canned pumpkin in the recipe with your fresh roasted pumpkin puree. You’ll need about 2 cups of roasted pumpkin for this soup.
Creative Twists and Variations
Spicy Kick: If you love a bit of heat, add more cayenne pepper or a pinch of red pepper flakes to spice things up. You could even stir in some chipotle powder or smoked paprika for a smoky flavor that pairs perfectly with the sweetness of the pumpkin and sweet potatoes.
Herb Infusion: For an herb-forward twist, add a sprig of rosemary or thyme while the soup simmers. You can also garnish with fresh sage leaves for a lovely autumn aroma and extra depth of flavor.
Creamy and Decadent: If you prefer a richer, creamier soup, swap the coconut milk for heavy cream or half-and-half. For a dairy-free option, almond or cashew cream works wonderfully too.
Protein Boost: Make this soup more filling by adding shredded rotisserie chicken, crispy bacon bits, or a can of white beans. These options add texture and protein, turning it into a more substantial meal.
Add Veggies: Sneak in extra vegetables by adding diced carrots, roasted butternut squash, or even spinach to the soup. The additional veggies will complement the flavors while boosting the nutritional value.
Crunchy Toppings: For some added texture, top the soup with roasted pumpkin seeds, croutons, or even a handful of crispy chickpeas. A sprinkle of toasted nuts, like pecans or walnuts, can also bring a delightful crunch.
Curry Twist: Transform this dish into a Thai-inspired soup by adding a tablespoon of red curry paste and a splash of lime juice. You can also swap out the cinnamon and nutmeg for curry powder or turmeric for an Indian-inspired variation.
Thicker Consistency: If you prefer your soup extra thick, reduce the amount of broth, or simmer it longer to let it reduce further. Alternatively, you can add a small amount of mashed potatoes or additional sweet potatoes for a heartier texture.
Pumpkin & Sweet Potato Soup
Equipment
- 1 Large Pot – For sautéing and simmering the soup.
- 1 Wooden Spoon or Spatula – To stir the ingredients while cooking.
- 1 Chef’s Knife – For chopping onions, garlic, and sweet potatoes.
- 1 Cutting Board – To safely chop and prepare the vegetables.
- 1 Blender or Immersion Blender – To puree the soup for a smooth texture.
- Measuring Cups and Spoons – For accurately measuring ingredients like broth, spices, and coconut milk.
- 1 Ladle – For serving the soup into bowls.
Ingredients
- 2 tbsp Olive oil
- 1 Medium onion, finely chopped
- 2 Garlic cloves, minced
- 1 Large sweet potato, peeled and diced
- 1 Can (15 oz) Pumpkin puree (or 2 cups homemade pumpkin puree)
- 4 Cups Vegetable broth
- 1 tsp Ground cinnamon
- ½ tsp Ground nutmeg
- ¼ tsp Cayenne pepper (optional, for a kick)
- ½ Cup Coconut milk (or cream for a richer taste)
- Salt and pepper to taste
- Fresh parsley or thyme for garnish
Instructions
Sauté the Aromatics
- In a large pot, heat the olive oil over medium heat. Add the chopped onion and garlic, and sauté for 5-7 minutes until they soften and become fragrant. Be sure to stir occasionally to avoid burning.Tip: Cooking the onions slowly helps to build the foundation of flavor, so don’t rush this step.
Add Sweet Potatoes
- Once boiling, reduce the heat to low and let the soup simmer for about 20-25 minutes, or until the sweet potatoes are tender. Stir occasionally to prevent sticking at the bottom of the pot.
Blend the Soup
- Using an immersion blender, carefully blend the soup until smooth and creamy. If you don’t have an immersion blender, you can blend the soup in batches using a regular blender—just be cautious with the hot liquid!Tip: If you like a chunkier soup, blend only half of it and leave the rest as-is for some texture.
Add Coconut Milk
- Once the soup is blended, stir in the coconut milk. Let it simmer for another 5 minutes to combine all the flavors. Taste and adjust seasoning with additional salt, pepper, or spices if necessary.
Garnish and Serve
- Ladle the soup into bowls and garnish with fresh parsley or thyme. For extra richness, drizzle with a bit of coconut milk or cream on top before serving.
Notes
Make It Ahead and Storage Tips
One of the best things about this Pumpkin & Sweet Potato Soup is that it’s perfect for meal prepping and storing. Here’s how you can make it ahead and keep it fresh for later: Make It Ahead:This soup is even better the next day as the flavors continue to meld together. You can easily prepare it a day or two in advance. After cooking, let the soup cool completely, then transfer it to an airtight container and store it in the refrigerator. Refrigerator Storage:
Stored in an airtight container, the soup will keep in the fridge for up to 4-5 days. Simply reheat it on the stovetop over medium heat, stirring occasionally until warmed through. You may need to add a splash of broth or water if the soup thickens too much in the fridge. Freezer Storage:
This soup also freezes beautifully! After cooling, pour the soup into freezer-safe containers or resealable bags, leaving some room for expansion. Lay the bags flat to save freezer space. The soup will keep for up to 3 months in the freezer. To reheat, thaw the soup overnight in the fridge, then warm it on the stovetop. Reheating Tips:
When reheating, whether from the fridge or freezer, be sure to stir frequently to ensure even heating. If the soup has thickened, add a bit of water or broth to reach your desired consistency. By making this soup ahead of time and storing it properly, you’ll always have a comforting meal ready to go when the craving strikes!
Bring the Flavors of Fall to Your Table
Incorporating the rich flavors of pumpkin and sweet potatoes into a creamy, warming soup is a delicious way to embrace the fall season. This recipe is not only packed with comforting autumn spices but also offers a nutritious meal that’s perfect for anyone seeking clean and wholesome ingredients. Whether you’re serving it up on a chilly evening or preparing it for a festive fall gathering, this soup is sure to be a hit.
Now it’s your turn to bring the flavors of fall into your kitchen. Try out this recipe, and don’t forget to make it your own by adding your favorite garnishes or extra spices. We’d love to hear how it turned out—so be sure to share your experience in the comments below! If you enjoyed this cozy bowl of goodness, don’t forget to subscribe to our blog for more comforting and nourishing recipes that are sure to satisfy your cravings.