Creamy and warming, this cozy pumpkin and sweet potato soup is an easy, healthy meal that can be made with canned pumpkin in a few simple steps on the stovetop, slow cooker, or Instant Pot.

Overhead shot of a white bowl with pumpkin and sweet potato soup

About this Healthy Pumpkin and Sweet Potato Soup

This satisfying vegetarian and vegan soup is made with canned pumpkin so it’s super easy to make any night of the week.

It makes for a great lunch, starter, or main course served with crusty bread and a big green salad.

I streamlined the process by using canned pumpkin, as well as using canned chipotle pepper, plus dried ginger in the form of pumpkin pie spice.

Tip: If you want to make this soup for toddlers or others sensitive to heat, skip the chipotle chili. You can also reduce the salt to 1 teaspoon.

black crockpot filled with chopped sweet potatoes and spices and pumpkin puree

Process & Tips

This recipe can be made on the stovetop, in a crockpot, or in an electric pressure cooker, so choose the method that works best for you and your schedule. 

Use an immersion blender for an ultra creamy vegan soup, or carefully blend in batches in a blender – both work great for creating a creamy texture.

Ingredients and Substitutions

Olive oil: Any neutral flavored oil will work in this recipe, omit it entirely for an oil-free option.

White onion: If you don’t like or can’t eat onion, feel free to leave it out, or swap in red onion or shallots.

Chipotle in adobo: Skip the pepper to keep this soup mild, or double it for an extra spice kick. You can also use dried chili powder in its place.

Garlic powder: Use 2 cloves of fresh garlic in place of garlic powder if you prefer.

Pumpkin pie spice: Pumpkin spice is a mix of cinnamon, ginger, clove, and nutmeg. If you don’t have it use a combination of dried cinnamon, ginger, clove, and nutmeg. You can also use cinnamon and fresh grated ginger if you prefer.

Kosher salt: Look for kosher salt with the regular iodized salt at the grocery store. It has a subtler flavor. Use less iodized salt if that’s what you have on hand.

Canned pumpkin puree: 2 cups of fresh pumpkin puree can be used in place of 1 can of pumpkin puree.

Sweet potato: Butternut squash would work as a substitute too.

Vegetable broth: Use store bought or homemade chicken stock in place of vegetable broth (will no longer be plant-based).

Lemon juice: Red wine vinegar or white wine vinegar will work as a substitute.

Maple syrup: honey or brown sugar will also work. The maple syrup adds a nice balance to the earthiness of the pumpkin, but you can omit it to keep this recipe free of added sugar & whole30 friendly.

Coconut milk: Use canned, unsweetened, full-fat coconut milk for the most creamy results. Heavy cream can also be used.

Tip: Make sure you use unsweetened pumpkin puree for this recipe, and not pumpkin pie filling, which would make this recipe taste very different.

a ladle full of blended creamy sweet potato soup

What to Serve with Pumpkin and Sweet Potato Soup

This creamy pumpkin soup goes well with a simple green salad and crusty bread.

I love it with this Easy Fall Harvest Salad, Chopped Kale Salad or any greens tossed with this easy Easy Apple Cider Vinaigrette.

Freshly baked muffins like our One-Bowl Apple Cornmeal Muffins, One-Bowl Triple Apple Cider Muffins, or One-Bowl Cornbread Muffins would also go great with this soup.

How Freeze and Store Leftover Soup

This creamy sweet potato soup will keep well in the fridge for up to 3-4 days, in a sealed container.

It also freezes well, store in a sealed freezer friendly container for up to 2-3 months.

This Recipe Is…

closeup view of a white bowl with creamy pumpkin soup topped with fresh herbs

Overhead shot of a white bowl with pumpkin and sweet potato soup
5 stars (7 ratings)

Easy Pumpkin + Sweet Potato Soup (w/ Canned Pumpkin)

by Robyn Conley Downs
Servings: 6
Prep: 5 minutes
Cook: 25 minutes
Total: 30 minutes
Creamy and warming, pumpkin and sweet potato soup is an easy, healthy, vegetarian soup that can be made with canned pumpkin on the stovetop or in the slow cooker or Instant Pot.
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Ingredients

  • 1 tbsp olive oil
  • 1/2 white onion, chopped
  • 1 tsp minced chipotle pepper , from a can of chipotle in adobo
  • 1 tsp granulated garlic powder
  • 2 tsp pumpkin pie spice
  • 1 tsp kosher salt
  • 1 (15-oz) can pumpkin puree
  • 6 cups chopped, peeled sweet potato
  • 1 quart vegetable broth, or chicken stock if not vegetarian

To add at the end:

  • 2 tbsp fresh lemon juice
  • 1 tbsp maple syrup
  • ⅓ cup canned, unsweetened coconut milk, or heavy cream
  • 1 tsp salt, optional

Equipment

Instructions 

Stovetop Instructions

  • In a large pot or Dutch oven, heat the olive oil over medium heat. Add the onion and saute until translucent, about 5 minutes. Add the chipotle pepper, garlic powder, pumpkin pie spice, and salt, stirring to combine. Cook for 1 minute, until the spices are fragrant.
  • Add the pumpkin, sweet potatoes, and vegetable broth, stirring to combine.
  • Cover, bring to a boil, then reduce to a simmer. Cook for 25-30 minutes or until the sweet potato is very tender.
  • Turn off the heat. Using an immersion blender, carefully blend the soup until it’s smooth and creamy. Alternative, carefully transfer the soup in batches to a blender. Blend on high until smooth.
  • Add the lemon juice, maple syrup, coconut milk or cream, and additional salt, if desired.

Slow Cooker Instructions

  • In a large pot or Dutch oven, heat the olive oil over medium heat. Add the onion and saute until translucent, about 5 minutes. Add the chipotle pepper, garlic powder, and salt, stirring to combine. Cook for 1 minute, until the spices are fragrant.
  • Carefully transfer to a 6-quart slow cooker. Add the pumpkin, sweet potatoes, and vegetable broth, stirring to combine.
  • Cover and cook on high for 4-5 hours or low for 6-7, or until the potatoes are tender. Using an immersion blender, carefully blend the soup until it’s smooth and creamy. Alternative, carefully transfer the soup in batches to a blender. Blend on high until smooth.
  • Add the lemon juice, maple syrup, coconut milk or cream, and additional salt, if desired.

Instant Pot Instructions

  • Set a 6-quart pressure cooker to saute. Allow to pre-heat for 5 minutes. Add the olive oil and the onion, then saute until translucent, about 5 minutes. Add the chipotle pepper, garlic powder, and salt, stirring to combine. Cook for 1 minute, until the spices are fragrant.
  • Add the pumpkin, sweet potatoes, and vegetable broth, stirring to combine.
  • Cover and set to high pressure for 8 minutes. Quick release the pressure.
  • Using an immersion blender, carefully blend the soup until it’s smooth and creamy. Alternative, carefully transfer the soup in batches to a blender. Blend on high until smooth.
  • Add the lemon juice, maple syrup, coconut milk or cream, and additional salt, if desired.

Notes

See above post for ingredient substitutions.
If you’re sensitive to spice, leave out the chipotle pepper. Or, if you like things extra spicy, double the amount.
The maple syrup adds a nice balance to the earthiness of the pumpkin, but you can omit it to keep this recipe free of added sugar and whole30 friendly.
Leftover soup thickens up considerably in the fridge. To thin it back out, simply reheat and add a splash of vegetable stock.
Course: Soup

Nutrition Information:

Serving: 1 (of 6), Calories: 210kcal, Carbohydrates: 39g, Protein: 3g, Fat: 5g, Saturated Fat: 3g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 2g, Sodium: 713mg, Potassium: 658mg, Fiber: 6g, Sugar: 12g, Vitamin A: 30272IU, Vitamin C: 9mg, Calcium: 72mg, Iron: 2mg
Nutrition disclaimer
Did you make this recipe?If you do, be sure to share it on Instagram and tag me at @realfoodwholelife so I can see!

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