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Bowl of creamy pumpkin and sweet potato soup garnished with roasted pumpkin seeds and fresh parsley.

Pumpkin & Sweet Potato Soup

Pumpkin & Sweet Potato Soup is a creamy, comforting fall dish packed with the rich flavors of roasted pumpkin, sweet potato, and warming spices. This dairy-free, vegan-friendly soup is perfect for cozy evenings or light lunches, offering both nourishment and a touch of seasonal sweetness. It’s easy to make, customizable, and sure to satisfy cravings for autumn comfort. Serve it with your favorite toppings like crunchy croutons or a swirl of coconut milk for extra flair!
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Prep Time 10 minutes
Cook Time 45 minutes
Total Time 55 minutes
Servings: 6
Course: Appetizer, Main Course
Cuisine: American, Comfort Food, Seasonal
Calories: 220
Ingredients Equipment Method Notes

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

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.

Method
 

Sauté the Aromatics
  1. 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
  1. 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
  1. 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
  1. 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
  1. 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!