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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.
Course Soup
Cuisine American
Keyword pumpkin soup, pumpkin sweet potato soup, sweet potato pumpkin soup, sweet potato soup
Prep Time 25 minutes
Cook Time 25 minutes
Servings 4
Calories 449kcal
Author Adina


  • Large soup pot
  • Immersion blender


  • 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
  • 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


  • 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.


  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.


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