Pumpkin and Sweet Potato Soup

This pumpkin soup recipe is easy to prepare, made with simple ingredients, packed with anti-inflammatory nutrients, and is guaranteed to satisfy your tastebuds.

This recipe is dairy free, gluten free, and makes a great appetizer for Thanksgiving!

Below you’ll find some of the health benefits of this tasty recipe along with tips on how to substitute ingredients and make your time in the kitchen run smoothly.

Let's get cookin'!

What You'll Need 

This image shows all the ingredients for the Pumpkin and Sweet Potato soup laid out on a marble top
  • Canned pumpkin puree - you can also use a 1 pound of roasted pumpkin or butternut squash 
  • Sweet potato
  • Coconut milk
  • Ground cinnamon 
  • Ground cumin 
  • Yellow onion - you can also use Spanish or white onion
  • Garlic cloves
  • Olive oil 
  • Bone broth- you can also use vegetable broth if you’d like the make this recipe vegan friendly
  • Salt & pepper to taste 
  • Soup pot or Dutch oven
  • Blender (I used a Vitamix) or an immersion blender. A food processor wouldn’t work so well here.  

Health Benefits

Food can taste great and serve your health. Listed below are some benefits you’ll receive from the ingredients of this warming soup.

  • Pumpkin & sweet potato are rich in beta-carotene and anthocyanins which are strong antioxidants and anti-inflammatory nutrients. (1
  • Cinnamon is a powerful warming spice that has been shown to help decrease inflammation and support immune health. It is also helpful in regulating blood sugar and supporting heart health. (2)(3).
  • Cumin contains anti-inflammatory compounds like terpenes, phenols, and flavonoids that have been shown to improve cholesterol levels. (4)
  • Olive oil is rich in omega-3 fatty acids which have countless anti-inflammatory and immune-supporting benefits that are connected to improvements in autoimmune disorders, neurological diseases, and heart health. (5)(6)(7)
  • Bone broth is not only a great source of calcium and magnesium, it’s also rich glutamine! Glutamine is an amino acid that’s incredibly helpful in healing your intestinal lining, which will decrease inflammation and heal your immune system. (8)
  • Coconut milk is rich in medium-chain triglycerides (AKA MCT), which will not only help you fight inflammation but also helps your body create way more energy. (9

How to Make It 

  1. Peel and chop your veggies. Saute the onions and garlic for a bit then add sweet potato 
  2. Add stock and simmer until sweet potato is tender
  3. Add pumpkin puree and coconut milk 
  4. Transfer pot contents to a blender and blend until smooth. If you're using an immersion blender, you can blend in the pot!

Tips & FAQs

Make sure your pumpkin and sweet potato are nice and tender before trying to blend the soup. If you can easily pierce the pumpkin and potato chunks with a fork, you’re good to go.

What if my soup came out too thick?

If your soup came out too thick you can add some more broth, water, or even some coconut milk for a more creamy soup. Don’t forget to add a little more seasoning to taste if you add more liquid! 

What if my soup came out too thin?

If your soup is too thin you can add a bit more sweet potato or pumpkin.

If you don’t have any extra pumpkin or potato you can use an arrowroot flour slurry. Start by mixing 1 tablespoon of arrowroot flour with 1 tablespoon water until a smooth slurry is formed. Once formed, add it to your soup!

If you're not sure where to buy arrowroot flour, you can find it on Amazon! I prefer Bob’s Red Mills Arrowroot Flour.

Can you freeze pumpkin and sweet potato soup?

Yes! You can store any leftovers in the freezer for about 3 months. You can also keep it in the fridge for about 3-5 days.

Toppings 

I love getting creative with soup toppings! Some soups, like this one, tend to be on the higher carb side so finding toppings that have protein and/or fat can help you avoid crazy sugar spikes that leave you tired and hungry shortly after eating.

Possible Toppings Could Include:

This image shows two bowls of the pumpkin sweet potato soup on a marble top. It is garnished with parsley and roasted pumpkin seeds are sprinkled around the bowl.

Pumpkin and Sweet Potato Soup

Warm up with this deliciously spiced soup! {Gluten Free, Dairy Free}
Print Pin Rate
Course: Appetizer, Main Course, Side Dish, Soup
Cuisine: American
Keyword: dairyfree, easy, fall, glutenfree, savory, simple, Thanksgiving, warm, winter
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Servings: 4 people
Calories: 246kcal
Author: Krissy Carbo

Equipment

  • Dutch oven
  • Blender

Ingredients

  • 1 tablespoon olive oil
  • 1 medium yellow onion diced
  • 3 garlic cloves minced
  • 1 large sweet potato diced
  • 1 can pumpkin puree 15 oz
  • 1 teaspoon cinnamon
  • 1 teaspoon cumin
  • ¼ teaspoon sea salt
  • 4 cups bone broth
  • ½ cup coconut milk

Instructions

  • Heat olive oil in Dutch oven.
  • Add onion and garlic and sauté until onion becomes slightly translucent (about 3 mins).
  • Add sweet potato and sauté for about 2 minutes.
  • Add pumpkin, cinnamon, cumin, salt, and stir for 1 minute.
  • Add broth, bring to a boil, and then reduce to a simmer. Cook for 20-30 minutes until the sweet potato is soft and easily pierced with a fork.
  • If using an immersion blender, blend the soup until smooth. If using a regular blender, carefully transfer pot contents into blender, blend until smooth, and then transfer back to the pot.
  • Stir in coconut milk and heat through for about 5 minutes.
  • Serve and top with your favorite toppings. Enjoy!

Notes

If you use a regular blender make sure you allow some heat escape from the blender otherwise the content can burst! 

Nutrition

Calories: 246kcal | Carbohydrates: 30g | Protein: 12g | Fat: 10g | Saturated Fat: 6g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 293mg | Potassium: 628mg | Fiber: 6g | Sugar: 8g | Vitamin A: 28603IU | Vitamin C: 10mg | Calcium: 78mg | Iron: 3mg

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