Skip to Content

Creamy Sweet Potato and Pumpkin Soup

Sharing is caring!

Smooth and creamy sweet potato and pumpkin soup to lift your mood and boost your immune system. A warming, spicy soup perfect for this time of the year.

a bowl of thick pumpkin soup with sweet potatoes on a dark background with a spoon beside it.

Are you craving something spicy, warming, and comforting? Try this sweet potato and pumpkin soup; it’s the perfect soup for the beginning of the fall. Thick, creamy, rich, and bursting with flavor.

And check out more soups: Easy 4-Ingredient Potato Soup Recipe, Easy Lebanese Lentil Soup, or Panera Black Bean Soup.

Recipe ingredients

listed ingredients for making pumpkin soup with sweet potatoes and coconut milk.
  • Pumpkin or squash:
    • The best pumpkin is Hokkaido (red Kuri squash) or butternut squash; they have the best flavor. The added bonus when using Hokkaido is that you don’t have to peel it.
    • You can use another sort but ensure it’s a flavorful one, for instance, sugar pumpkins.
    • Don’t use the huge Halloween pumpkins; they are utterly tasteless.
  • Sweet potatoes:
    • I always use orange-fleshed ones.
    • Please don’t confuse them with yams.
    • Make some Air Fryer Baked Sweet Potatoes as well; they are comforting and delicious.
  • Coconut milk: Low-fat or full-fat coconut milk. It imparts the creamy pumpkin and sweet potato soup its typical flavor. However, if you don’t have it or don’t like it, you can replace it with almond or another nut milk or heavy cream.
  • Oil or coconut oil
  • Vegetable stock or broth. Chicken broth is also delicious if you don’t care about making vegan soup.
  • Spices: Ginger, ground cumin and coriander, a few gratings of nutmeg, red chili flakes (or cayenne pepper to taste), sea or Kosher salt, and ground black pepper.
    • A little soy sauce and one or two tablespoons of freshly squeezed lemon juice to lift the flavor.

How to make sweet potato and pumpkin soup?

Prepare all the vegetables:

  • Halve and deseed the pumpkin. If using anything else but Hokkaido, peel it. Cut it into cubes (1).
halve, deseeded and chopped hokkaido on a cutting board.

Subscribe to our Newsletter!

  • Peel and cube the sweet potatoes.
  • Peel and chop the onion, garlic, and ginger (2,3).
collage of two images of chopping onions and garlic on a cutting board.
  • Saute: Heat the olive oil in a large soup pot. Cook the onions for about 3 minutes on medium heat. They should become translucent (4).
  • Add garlic, ginger, and spices and stir shortly.
  • Add the vegetable cubes and stir for a couple of minutes (5).
collage of two pictures of sauteing onions and then pumpkin and sweet potatoes in a pot.
  • Add the veggie stock and the coconut milk (6). Bring to a boil, and simmer, covered, and on low heat for 15-20 minutes or until the vegetables are soft.
  • Blend the soup with an immersion blender (7) (See Expert Tips).
collage of two pictures of cooking and then blending pumpkin soup.
  • Roast the pepitas or pumpkin seeds (if not already roasted) in a dry pan for 2-3 minutes or until golden and fragrant (8).
  • Adjust the taste of the sweet potato pumpkin soup with salt, pepper, soy sauce, and lemon juice.
  • Serve with roasted pumpkin seeds or pepitas, sprinkled with fresh chopped herbs, and if you remembered to save some – a drizzle of coconut milk.

Expert Tips

I recommend an immersion blender for blending the soup.

How to blend the soup in a blender?

  • You can blend the soup in a blender, but you have to be careful, as always, when blending hot liquids; an exploding blender can cause severe burns and damage.
  • Let the soup cool slightly. Otherwise, it might cause an explosion.
  • Blend the soup in batches; the blender should only be half full.
  • Place a folded kitchen towel on top of the kitchen gadget and hold it in place with the hand.
  • Increase the speed gradually.
  • Transfer the creamy soup to the pot and repeat with the next batch.

Make a thinner soup:

  • You can add some extra vegetable broth or coconut milk to give it the desired consistency. 1/2 cup to 1 cup of the broth should be fine but use as much as you find necessary.
  • Don’t thin the soup with plain water; it will lose much of its flavor.
close up creamy pumpkin soup.

Recipe FAQ

Is the soup healthy?

Yes. It’s full of nutrients, high in fiber, full of good carbs, vegan, dairy-free, and gluten-free. The beta-carotin contained in the pumpkin and sweet potatoes boosts the immune system.
And if you want to lower the fat content, you can use low-fat coconut milk or replace half of the coconut milk with more broth.

Can I use canned pumpkin puree?

Yes, one can of about 15 oz/ 425 g is enough. Add it after the sweet potatoes are fully cooked.

Can I cook the soup in advance?

Let it come to room temperature, then refrigerate it.
Reheat it before serving on the stovetop. It might look thicker now, but it will loosen once warm. If you still think it’s too thick, add a splash of broth or nut milk (or any other milk).

How to store?

Refrigerate in an airtight container for about 3-4 days.
Freeze it for up to 3 months. Defrost and reheat it before serving.

How to serve?

  • Serve the sweet potato and pumpkin soup immediately or reheat it.
  • Or you can serve it as a main dish any time of the week. In this case, I always serve it with crusty bread. Try it with this Soda Bread without Buttermilk, for instance.
  • To make it a complete meal, serve a salad before or after the soup.
creamy bowl of pumpkin and sweet potato soup with parsley and pepitas on top.

More holiday recipes

Check out the web story for this recipe!

Hungry for More Fast Recipes?

Sign up for the Newsletter to get new quick and delicious recipes in your inbox each week! Find me sharing daily meal-time inspiration on Pinterest and Facebook
a bowl of thick pumpkin soup with sweet potatoes on a dark background with a spoon beside it.

Creamy Sweet Potato and Pumpkin Soup

Smooth and creamy sweet potato and pumpkin soup to lift your mood and boost your immune system. A warming, spicy soup perfect for this time of the year.
5 from 1 vote
Print Pin Share Grow.me Rate
Course: Soup
Cuisine: American
Prep Time: 25 minutes
Cook Time: 25 minutes
Servings: 4
Calories: 449kcal
Author: Adina

Equipment

  • Large soup pot
  • Immersion blender

Ingredients  

  • 1 lb pumpkin 450 g, Note 1
  • 1 lb sweet potatoes 450 g
  • 1 onion large
  • 2 garlic cloves large
  • 1 piece of ginger thumb size
  • 1 tablespoon olive oil or coconut oil
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1/8 teaspoon nutmeg grated
  • ½ teaspoon red chili flakes to taste
  • ¼ teaspoon ground black pepper
  • 1 teaspoon fine sea salt or to taste
  • 3 cups vegetable broth 25 fl.oz/ 750 ml
  • 1 can coconut milk 14 oz/ 400 ml
  • 1-2 tablespoons lemon juice to taste
  • 1 tablespoon soy sauce more to taste
  • 2 tablespoons pepitas or pumpkin seeds roasted
  • fresh parsley or cilantro optional

Instructions

  • Prepare: Halve the pumpkin or squash and peel it (Hokkaido pumpkin doesn’t need peeling, but anything else does). Cut it into thick slices and then into cubes.
  • Peel and cube the sweet potatoes.
  • Peel and chop the onion, garlic, and ginger.
  • Saute: Heat the oil in a large pot. Saute the onion on medium heat for about 3 minutes or until translucent. Add the garlic, ginger, cumin, coriander, a few gratings of nutmeg, red chili flakes, salt, and pepper, and stir for 30 seconds.
  • Add the pumpkin and sweet potato cubes and stir for 2-3 minutes.
  • Simmer: Pour in the stock and the coconut milk. Cover, bring to a boil, and simmer for 15-20 minutes or until soft.
  • Blend the soup with an immersion blender (Note 2).
  • Roast the pepitas or pumpkin seeds (if not already roasted) in a dry pan for 2-3 minutes or until golden and fragrant. Once they start to pop, shake the pan frequently, and don’t let them unattended, they will burn quickly. Immediately transfer them to a plate.
  • Adjust the taste of the soup with salt, pepper, soy sauce, and lemon juice. Sprinkle it with seeds and chopped herbs and serve.

Notes

  1. I recommend Hokkaido (red Kuri squash) or butternut squash; they have the best flavor. If not available, use another flavorful pumpkin sort.
  2. If using a blender, let the soup cool slightly. Otherwise, it might cause an explosion. Blend the soup in batches; the blender should only be half full. Place a folded kitchen towel on top of the kitchen gadget and hold it in place with the hand. Increase the speed gradually. Transfer the soup back to the pot and repeat with the next batch.

Nutrition

Serving: 1g | Calories: 449kcal | Carbohydrates: 43g | Protein: 8g | Fat: 30g | Saturated Fat: 22g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 5g | Trans Fat: 0.003g | Sodium: 1646mg | Potassium: 1161mg | Fiber: 7g | Sugar: 14g | Vitamin A: 26206IU | Vitamin C: 20mg | Calcium: 97mg | Iron: 4mg
Tried this recipe?Mention @thefastrecipe or tag #thefastrecipe!

Sharing is caring!

Recipe Rating




This site uses Akismet to reduce spam. Learn how your comment data is processed.

This site uses Akismet to reduce spam. Learn how your comment data is processed.