This comforting pumpkin sweet potato soup is creamy, healthy, and ready in under 30 minutes. The perfect cozy meal made with fresh veggies, coconut milk, ginger, and warm spices.
Under 30-minute pumpkin sweet potato soup
Something about cold weather and pumpkin soup just make me the happiest person ever! I do love a creamy tomato soup, don’t get me wrong, but in the Fall, 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.
Also, if you are busy like me, this soup is perfect for meal prepping. I love making a batch of this soup on a Sunday and enjoying it all week long.
Why you’ll love this recipe
- This sweet potato pumpkin soup is rich, creamy, and thick.
- It’s quick and easy to make in one pot.
- Ready in under 30 minutes.
- It is made with healthy ingredients.
- This pumpkin sweet potato soup is vegan, gluten-free, and dairy free.
- Feel free to add your favorite toppings – from croutons to pumpkin seeds.
- Check out this dairy-free tomato soup next!
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.
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 required
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: 1/4 teaspoon, 1/2 teaspoon, 1 teaspoon, 1 Tablespoon, and 1 cup.
How to make creamy pumpkin sweet potato soup from scratch
This one-pot sweet potato pumpkin soup is so easy to make in under 30 minutes! Here are step-by-step directions and pictures for visual reference:
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.
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.
Next, pour the vegetable broth, pumpkin puree, and coconut milk. Stir to combine and simmer for 15 – 20 minutes, then stir in the vinegar.
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.
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!
Pro cooking tips & tricks
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.
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:
- Kale Crunch Salad
- Air Fryer Green Beans
- Honey Sriracha Brussel Sprouts
- Greek Spinach Salad
- Broccolini Salad
- Air Fryer Broccoli and Cauliflower
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?
Yes, 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.
Is this recipe 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 recipe vegan?
Yes, this recipe is also vegan.
Can I freeze it?
You can freeze pumpkin sweet potato soup for up to 3 months. Make sure to store it in freezer-safe containers and defrost the soup overnight in the refrigerator and then reheat it on the stovetop over medium heat.
Is this recipe healthy?
Yes, sweet potato pumpkin soup is healthy. It is nutritious and filling. It is loaded with fresh vegetables. Plus, there is no butter or other dairy products in this recipe.
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.
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Did you make this recipe?
If you make this recipe, be sure to comment and rate it down below. Also, don’t forget to tag me @healthfulblondie on Instagram and use the hashtag #healthfulblondie so I can see your delicious creation and share it with my followers!
Pumpkin Sweet Potato Soup
- 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
- In a large Dutch oven or pot, heat oil over medium. 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.
- 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.
- Then pour in the vegetable broth, pumpkin puree, and coconut milk. Stir to combine and simmer for 15 – 20 minutes, then stir in the vinegar.
- 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 water (¼ cup at a time) until you reach your desired consistency.
- Taste and adjust the seasonings to your liking. Garnish with the additional coconut milk, fresh black pepper, fried sage leaves, roasted pumpkin seeds, if desired. Enjoy!
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