Easy Pumpkin and Sweet Potato Soup
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.
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.
This recipe was inspired by Jamie Oliver’s pumpkin soup, which is made by adding whole roasted pumpkin, along with fresh ginger, and chili pepper.
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.
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.
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…
Dairy FreeGluten FreeNut FreePaleoVeganVegetarianWhole30
More Pumpkin Recipes to Try
Slow Cooker Pumpkin Paleo Chili
One-Bowl Pumpkin Chocolate Chip Muffins
Instant Pot Creamy Tuscan Pumpkin Soup
More Sweet Potato Recipes to Try
Slow Cooker Sweet Potato, Apple, & Turmeric Soup
5-Ingredient Black Bean Sweet Potato Chili
One-Bowl Flourless Sweet Potato Pie Muffins
20-minute southwest beef & sweet potato skillet
Easy Pumpkin and Sweet Potato Soup
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
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
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, 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.
I took a cooking class at Viking years ago. We made sweet potato gratin with heavy cream and chipotle peppers. It was the first time in my life I could eat sweet potatoes. I made that recipe many times over the years, but not for quite some time recently. This soup is so easy to prep. Made in the Instant Pot, even easier to prepare. I love my Dutch oven and May do it that way next time. I’m doing Whole30 for January and am making this to have for my lunches for week 1. I am so excited. Thanks for a delicious, nutritious soup to warm our souls during the cold days of January.
Sherri-Ann, so happy to hear you enjoyed this one, thanks so much for leaving a review!
Hi This looks fantastic–what size can of pumpkin puree? small or large?
Great question! This recipe uses a 15-oz can of pumpkin puree. I’ve updated the recipe to make that more clear. Hope you enjoy!
I used pralines pecan Maple syrup, it added a nutty flavor to the soup. When the soup was too thick, I added coconut water.
Ohhhh, Evangeline, I love the idea of adding a nutty flavor to the soup. Yum! Thanks so much for leaving a review!