Name: Pumpkin Sweet Potato Soup
Prep time: 5 min
Cook time: 25 min
Total time: 30 min
Ingredients: 1 - 2 tbsp extra-virgin olive oil; 1 medium yellow onion (chopped); 2 medium sweet potatoes (1 pound) (peeled and cubed); 1 cup red apple (I used Honey Crisp) (peeled and cubed); 2 - 3 large garlic cloves (minced); 1 tsp freshly grated ginger; 1 tbsp fresh sage (chopped); ½ tsp cumin; ¼ tsp ground cinnamon; 1 tsp salt; ½ tsp black pepper; 4 cups low-sodium vegetable broth or chicken broth; 15oz can pumpkin puree; 14oz can unsweetened coconut milk (full-fat or light) (reserve 2 - 3 tbsp for garnish); 1 tbsp apple cider vinegar; Coconut milk or heavy cream; Freshly ground black pepper; Fried sage leaves (see notes); Roasted pumpkin seeds or pepitas

This comforting pumpkin sweet potato soup is creamy, healthy, and ready in under 30 minutes. The perfect cozy meal made with canned pumpkin, coconut milk, ginger, sage, and warm spices. It's gluten-free and vegan!

healthy sweet potato pumpkin soup with pumpkin seeds and cream on top

Under 30-minute pumpkin sweet potato soup

Something about cold weather and pumpkin soup just makes me the happiest person ever! You guys loved my dairy-free creamy tomato soup and cozy cauliflower leek potato soup too. But during the Fall months, I'm just crazy about everything pumpkin. Anyone else?

This pumpkin sweet potato soup is not only super easy to make, but it is also comforting and healthy. It's made gluten-free and vegan, too, with simple ingredients like onion, fresh ginger, sage, apple, sweet potato, and canned pumpkin.

Sweet potato pumpkin soup goes well with a side of homemade garlic bread or even sourdough croutons for a nice crunch. But, seriously, this soup is perfect for Thanksgiving, family dinners, cozy Sundays, and any Holiday.

If you're busy and like to meal prep, try this vegan pumpkin soup. I love making a batch of this soup on a Sunday and enjoying it all week long. So easy to make and so delicious!

Why you'll love this recipe

Creamy: This sweet potato pumpkin soup is rich, creamy, and thick.
Easy Recipe: It's quick and easy to make in one pot.
Under 30 Minutes: This sweet potato pumpkin soup is ready in under 30 minutes.
Healthy: It is made with healthy ingredients like coconut milk, sweet potato, pumpkin, and fresh herbs.
Perfect for Every Diet: This pumpkin sweet potato soup is vegan, gluten-free, and dairy free.
Customizable: Feel free to add your favorite toppings - from croutons to pumpkin seeds.
If you love soup, check this vegan dairy-free tomato soup or this Greek chickpea soup next!

sweet potato pumpkin soup with friend sage on top

The taste & texture

This pumpkin sweet potato soup is rich, slightly sweet, and gingery. It tastes like a classic pumpkin ginger soup and is perfectly seasoned with spices like cumin, cinnamon, and (of course) ginger. The primary flavors come from fresh sage, pumpkin, and ginger.

This soup is super creamy and thick since it is blended. For a chunkier soup, only partially blend, so there are sweet potato chunks left.

Why this recipe is healthy:

It's made with fresh vegetables
There are no preservatives or random ingredients
No butter or other dairy products
It's gluten-free
It has healthy fats from the coconut milk

Ingredients & substitutions

This easy pumpkin sweet potato soup calls for basic ingredients. Here is a list so you are prepared - scroll to the bottom of this blog post to see the entire recipe card with measurements and directions.

Olive Oil: Used to saute and caramelize the onions, sweet potato cubes, and apple. You can also use coconut oil, butter, or avocado oil.
Onion: Use a yellow onion for a sweet and sharp taste. You can also use sweet onion or white onion.
Sweet Potatoes: The star of the show in this delicious, creamy pumpkin and sweet potato soup. Once cooked, they become soft and tender. I used classic orange fresh sweet potatoes (the Garnet or Jewel variety), but you can try using a Japanese Purple or white-fleshed one. Feel free to use russet potatoes too.
Apple: My secret ingredient to making this soup savory with a hint of natural sweetness. I used a Honey Crisp, but any sweet red apple will work. It's so good in this soup.
Garlic and Ginger: To add lots of flavor to this soup.
Sage: I love adding sage to pumpkin soup - the best flavor addition!
Spices: You need cumin, ground cinnamon, salt, and pepper to season this soup.
Vegetable Broth: To keep this soup vegan, use low-sodium vegetable broth. You can also substitute this with chicken broth if desired.
Pumpkin Puree: This recipe uses canned pumpkin to make it quick and easy. No oven roasting is necessary!
Coconut Milk: To make this dairy-free soup super creamy and rich without heavy cream. You can substitute it with milk or heavy cream too.
Apple Cider Vinegar: Another secret ingredient to brighten up the flavors of this soup and add some acidity.

Kitchen tools needed

You only need a few kitchen utensils to make this fall soup recipe. Clean-up is so easy! Here is a list of exactly what you need for this recipe:

Large Dutch Oven or Soup Pot
Wooden Spoon or Stirring Utensil
Blender or Immersion Blender
Measuring Tools: ¼ teaspoon, ½ teaspoon, 1 teaspoon, 1 Tablespoon, and 1 cup.

all ingredients in small bowls with labels

How to make pumpkin sweet potato soup from scratch

This one-pot sweet potato pumpkin soup is easy to make in under 30 minutes! Here are step-by-step directions and pictures for visual reference:

Step 1:

First, heat oil over medium in a large Dutch oven or pot. When ready, add the onion, sweet potato cubes, and apple cubes. Cook for 5 to 8 minutes or until the onions have softened and are slightly translucent.

cooking down cubes sweet potato, onion and apple in dutch oven

Step 2:

Then, add minced garlic, grated ginger, sage, cumin, cinnamon, salted, and pepper. Gently stir to coat the sweet potatoes and cook for another 30 seconds or so until fragrant.

Step 3:

Next, pour the vegetable broth, pumpkin puree, and coconut milk. Stir to combine and simmer for 15 - 20 minutes, then stir in the vinegar.

adding fresh ginger, sage, and spices to soup base

Step 4:

Now, carefully transfer to a blender (work in batches if necessary). Blend on high until completely smooth. If your soup is too thick, add up to 1 cup of water (¼ cup at a time) until you reach your desired consistency.

Step 5:

Finally, taste and adjust the seasonings to your liking. Garnish with the additional coconut milk, fresh black pepper, fried sage leaves, and roasted pumpkin seeds, if desired. Enjoy!

pouring apple cider vinegar into pumpkin soup

Recipe tips

Cut the potatoes and apple into 1-inch cubes. This ensures an even and under-30-minute cooking time. If the sweet potato pieces are too big, they will take longer to cook.
Cook the sweet potatoes until they are soft and tender. I poke them with a fork to ensure they are tender before blending the soup.
Taste and adjust seasonings before serving. Everyone has a different taste palate, so I always recommend you taste the soup and adjust the seasonings to your liking. For a sweeter soup, add a little more cinnamon. For a more savory soup, add more black pepper and cumin.
Blend in batches. This ensures that your blender doesn't overflow while you are blending.
Use an immersion blender. You can easily use an immersion blender if you have one. Quick and easy!

What to serve with sweet potato pumpkin soup:

You can serve this pumpkin sweet potato soup as an entree or as a side dish. I love pairing it with these homemade sourdough croutons or garlic bread and garnishing it with pumpkin seeds (pepitas), fried sage, black pepper, and extra coconut milk.

I love serving this soup with a vegetable or salad side. Here are my favorites:

blending sweet potato pumpkin soup in a blender

Frequently Asked Questions

What is the best type of sweet potato to use in this soup?

I used classic orange fresh sweet potatoes (the Garnet or Jewel variety), but you can try using a Japanese Purple or white-fleshed one.

Can I use regular russet potatoes?

You can substitute sweet potatoes with russet potatoes in this soup recipe.

Can I use roasted pumpkin?

You can certainly use fresh or leftover roasted pumpkin in this soup recipe. I would add 2 cups.

Can I add other vegetables to the soup?

Absolutely! You can customize the soup by adding vegetables like carrots, celery, or bell peppers for added flavor and nutrition.

Is sweet potato soup dairy-free?

Yes, this recipe is 100% dairy-free since we use coconut milk. There is no milk or butter in this recipe.

Is this soup vegan?

Yes, this recipe is also vegan.

Can you freeze pumpkin soup?

You can freeze pumpkin sweet potato soup for up to 3 months. Store it in freezer-safe containers, defrost the soup overnight in the refrigerator, and then reheat it on the stovetop over medium heat.

How to store and reheat leftovers:

Storing: Store leftovers in airtight containers in the refrigerator for up to 4 days.

Reheating: For best results, reheat on the stovetop over medium heat until warm. If you are in a rush, you can also reheat it in the microwave. I recommend covering your bowl with a damp paper towel and heating it in 30-second increments.

pumpkin sweet potato soup with pepitas and coconut cream on top

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Did you make this recipe?

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