Easy Pumpkin Sweet Potato Soup
This cozy, easy pumpkin sweet potato soup is creamy, nourishing, and ready in 30 minutes — made with canned pumpkin, sweet potato, coconut milk, and warm fall spices. It's vegan, gluten-free, and perfect for meal prep — a wholesome one-pot soup that's easy enough for weeknights and cozy enough for Thanksgiving.
Ingredients
The Soup:
- 1 - 2 tablespoon 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 teaspoon freshly grated ginger
- 1 tablespoon fresh sage, chopped
- ½ teaspoon cumin
- ¼ teaspoon ground cinnamon
- 1 teaspoon salt
- ½ teaspoon 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 tablespoon for garnish
- 1 tablespoon apple cider vinegar
Garnish Options:
- Coconut milk or heavy cream
- Freshly ground black pepper
- Fried sage leaves (see notes)
- Roasted pumpkin seeds or pepitas
Instructions
- Sauté the veggies: Heat olive oil in a large Dutch oven or pot over medium heat. Add onion, sweet potato, and apple. Cook for 5–8 minutes, stirring occasionally, until the onion is softened and translucent.
- Add the aromatics: Stir in minced garlic, grated ginger, chopped sage, cumin, cinnamon, salt, and pepper. Cook for 30 seconds, just until fragrant.
- Simmer the soup: Pour in vegetable broth, pumpkin purée, and coconut milk. Stir well to combine, bring to a gentle simmer, and cook for 15–20 minutes, or until the sweet potatoes are fork-tender. Stir in apple cider vinegar.
- Blend until creamy: Carefully transfer the soup to a blender (work in batches if needed) and blend on high until completely smooth. You can also use an immersion blender directly in the pot.
- Adjust the consistency: If the soup is too thick, stir in warm water or broth, ¼ cup at a time, until it reaches your desired texture.
- Taste and season: Taste the soup and adjust seasoning as needed with extra salt, pepper, or a splash of vinegar to brighten.
- Garnish and serve: Ladle into bowls and swirl with reserved coconut milk. Top with fried sage, roasted pepitas, and freshly ground black pepper. Serve warm and enjoy!
Notes
Fried Sage Leaves: heat a 1 tablespoon olive oil in a small saute pan over medium. Once the oil is shimmering, add the fresh sage leaves. Let the sage get crispy for about 30 seconds - 1 minute and transfer to a clean paper towel to rest. You can also do this with freshly chopped sage.
Roasted Pumpkin (not canned): You can certainly use fresh or leftover roasted pumpkin in this soup recipe. I would add 2 cups.
Russet Potato: You can substitute sweet potatoes with russet potatoes in this soup recipe.
Storing: Store leftovers in airtight containers in the refrigerator for up to 4 days.
Freezing: 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.
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.
Nutrition
Calories: 329kcal | Carbohydrates: 41g | Protein: 6g | Fat: 14g | Saturated Fat: 8g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Sodium: 535mg | Potassium: 703mg | Fiber: 9g | Sugar: 6g | Vitamin A: 32656IU | Vitamin C: 12mg | Calcium: 82mg | Iron: 3mg
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