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.
Want to Save This Recipe?
Enter your email and we’ll send the recipe directly to you!
By submitting this form, you consent to receive emails from The Yummy Bowl.
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.
📋 You can find the full ingredient list in the Recipe Card below the article.
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.
My Favorite Tools
Buy Now → 
Buy Now → 
Buy Now → 
Buy Now → Tips
- 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
Did You Like This Recipe?
Leave a ⭐️⭐️⭐️⭐️⭐️ rating below and share it on Instagram, Facebook, and Pinterest!
Recipe Card
Pumpkin and Sweet Potato Soup
Ingredients
Method
- 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.
Nutrition
Tried this recipe?
Let us know how it was!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.
Healthy Soup Recipes You'll Adore
Join TYB
Insider
Get access to exclusive recipes,
weekly meal plans, printable
grocery lists, and AD-FREE
browsing designed to make
mealtime easier.
Comments
No Comments