This pumpkin and sweet potato soup is one of those fast, cozy dinners that saves the day on busy nights. It’s creamy, healthy, and takes under 30 minutes to make. I love that it feels like comfort food but still light enough for a weeknight family meal.
Ingredients
- Pumpkin – The star of the soup! You can keep it simple with canned pumpkin purée (just be sure it’s 100% pumpkin and not pie filling—Libby’s is a good choice), or go fresh with varieties that make creamy soups like Kent/Jap pumpkin, Kabocha (Japanese pumpkin), or Butternut squash.
- Sweet potato – Adds natural sweetness and creaminess. You can swap in butternut squash if that’s what’s in your kitchen.
- Onion – A little goes a long way for building flavor. Shallots also work.
- Garlic – Two teaspoons is just right for me, but add more if you’re a garlic lover.
- Vegetable broth – Keeps it vegetarian and light. Chicken broth is fine if that’s what you have.
- If you like more creamy soups, try my sweet potato soup and vegan pumpkin soup next.
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How To Make Sweet Potato and Pumpkin Soup
- Heat the oil or ghee: In a Dutch oven over medium high heat, sauté the onion, celery, herbs, salt, and pepper until softened.
- Add garlic: Stir in the garlic and cook for 30 seconds until fragrant.
- Cook the veggies: Add the pumpkin and sweet potato, stirring to coat with flavor.
- Simmer: Pour in the broth, bring to a gentle boil, then reduce to medium low and simmer 20 minutes, or until the veggies are fork tender.
- Blend: Use an immersion blender to puree until smooth and creamy. Taste and adjust seasoning if needed.
- Serve: Ladle into bowls and top with cream, yogurt, pumpkin seeds, or fresh herbs. Homemade lentil bread on the side is a must.
Choose the Right Pumpkin
Go for pumpkins (or squash) with dense, creamy flesh: like Kabocha, Kent/Jap pumpkin, or Butternut squash. These give your soup a naturally velvety texture and rich flavor, way better than watery carving pumpkins.
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- Keep the soup thick and creamy by blending only part of it, then mixing back into the pot.
- Don’t rush the simmer time, that’s when the flavors come together.
- Add more veggies: feel free to add more nutrients like carrots, golden potatoes, squashes, herbs.
- A splash of coconut milk makes it dairy free and extra creamy.
- Blend until completely smooth if you like a silky soup, or leave a few chunks for texture.
Best Pumpkin for Soup
For a creamy pumpkin soup, you’ll want pumpkins (or squash) that have dense, sweet, and not-too-watery flesh. Here are the best types to look for:
- Kabocha (Japanese Pumpkin) – Rich, almost chestnut-like flavor and naturally creamy texture. Makes soup super velvety.
- Butternut Squash – Not a pumpkin, but a perfect stand-in. Smooth and sweet, blends beautifully.
- Sugar Pie Pumpkin – Small, sweet, and less stringy than carving pumpkins. Perfect for soup and baking.
- Cinderella Pumpkin (Rouge Vif d’Etampes) – Old French variety with deep flavor and creamy flesh.
- Long Island Cheese Pumpkin – Light tan skin, sweet and smooth flesh, perfect for purées and soups.
- Queensland Blue – An Australian heirloom squash with dense, sweet flesh that roasts and blends into a silky soup.
Serving Suggestions
- A simple green salad
- Lentil bread, crusty ciabatta bread or naan bread
- Grilled cheese sandwiches
- Roasted fall veggies
Freezing And Storing Instructions
- To Store. Keep in an airtight container in the fridge for 3–4 days.
- To Freeze. Freeze in portions for up to 3 months. Thaw overnight in the fridge.
- To Make Ahead. This soup tastes even better the next day, so making it ahead is no problem.
- To Reheat. Warm gently on the stove over low heat, adding a splash of broth if it gets too thick.
More Pumpkin Recipes
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Recipe Card
Pumpkin and Sweet Potato Soup
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INGREDIENTS
- 3 tablespoon olive oil, or ghee
- 1 celery stalk, diced
- ¼ cup yellow onion
- 2 teaspoon garlic, minced
- ½ teaspoon dried basil
- ½ teaspoon dried thyme
- 3 cups pumpkin, roughly diced
- 1 cup sweet potato, roughly diced
- 2 cup vegetable broth
- salt + black pepper, to taste
INSTRUCTIONS
- Heat the oil or ghee: In a Dutch oven over medium high heat, sauté the onion, celery, herbs, salt, and pepper until softened.3 tablespoon olive oil, 1 celery stalk, ½ teaspoon dried basil, ½ teaspoon dried thyme, salt + black pepper, ¼ cup yellow onion
- Add garlic: Stir in the garlic and cook for 30 seconds until fragrant.2 teaspoon garlic
- Cook the veggies: Add the pumpkin and sweet potato, stirring to coat with flavor.3 cups pumpkin, 1 cup sweet potato
- Simmer: Pour in the broth, bring to a gentle boil, then reduce to medium low and simmer 20 minutes, or until the veggies are fork tender.2 cup vegetable broth
- Blend: Use an immersion blender to puree until smooth and creamy. Taste and adjust seasoning if needed.
- Serve: Ladle into bowls and top with cream, yogurt, pumpkin seeds, or fresh herbs. Crusty bread on the side is a must.
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Want more warming soup recipes? Try this healing Carrot Ginger Soup.
Note: Nutrition information is estimated and varies based on the products used.
Full Nutrition Disclaimer can be found here.
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