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+ servings

Pumpkin and Sweet Potato Soup

Krissy Carbo
Warm up with this deliciously spiced soup! {Gluten Free, Dairy Free}
Prep Time 15 mins
Cook Time 30 mins
Total Time 45 mins
Course Appetizer, Main Course, Side Dish, Soup
Cuisine American
Servings 4 people
Calories 246 kcal


  • Dutch oven
  • Blender


  • 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


  • 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!


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


Calories: 246kcalCarbohydrates: 30gProtein: 12gFat: 10gSaturated Fat: 6gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 293mgPotassium: 628mgFiber: 6gSugar: 8gVitamin A: 28603IUVitamin C: 10mgCalcium: 78mgIron: 3mg
Keyword dairyfree, easy, fall, glutenfree, savory, simple, Thanksgiving, warm, winter
Tried this recipe?Let us know how it was!