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