Sweet Potato Pumpkin Soup is a class soup recipe that is slightly sweet, thick and rich in flavor. This sweet potato soup recipe goes perfectly with a buttered slice of fresh crusty bread. Made using wholesome ingredients like chicken broth, sweet potato, pumpkin, celery and garlic, this healthy soup is not only delicious but nourishing as well.
Easily made dairy free and vegan, this smooth soup is the perfect meal for a cooler day. There is nothing more comforting than a big bowl of soup when the cold weather hits! I have quite a few pumpkin soup recipes on my website (I'm kind of obsessed).
If you prefer a roasted vegetable soup then you can try my Roasted Pumpkin and Leek Soup. For a spicy soup try my Spicy Pumpkin Soup with Coconut or for more protein you can try my Pumpkin Lentil Soup.
What You'll Love About Pumpkin Sweet Potato Soup
Sweet potatoes are one of my favourite vegetables, which means that this sweet potato pumpkin soup is right up there with my favorites. Here's why I think you'll love this soup recipe to!
- easily vegan & dairy free - this recipe is made using chicken broth but can easily be made using vegetable broth. I drizzle the top of the soup with sour cream but to make dairy free and vegan, use coconut yogurt instead!
- thick & smooth - I love a thick soup! Blend to perfection using an immersion blender or regular blender.
- perfect for meal prep - this sweet potato pumpkin soup freezes and reheats really well. Freeze in individual portion sized airtight containers for easy meals to grab and reheat when needed.
- healthy ingredients - this delicious soup with fall flavors is also highly nutritious, with immune boosting nutrients, perfect for Winter or Fall.
- under 10 ingredients - it is likely that you already have most of these easy to find, simple ingredients on hand!
Ingredients Notes & Substitutions
For best results I recommend following the recipe as it is. In saying that, soup can be very easy to change and adapt depending on what ingredients you have on hand. Below are a list of ingredients notes, with any possible substitutions. For ingredient quantities, check the recipe card at the bottom of this post.
- sweet potato - this is one of the key ingredients in this soup. However, you can change sweet potatoes for another sweet root vegetable like carrots.
- Kent pumpkin - also known as Japanese pumpkin, Kent pumpkin is a sweeter variety and is the best pumpkin for this soup. You can use butternut squash in place of pumpkin, it won't be as sweet though. Other sweeter pumpkins that you can use include sugar pumpkins or pie pumpkins. It is best to use fresh pumpkin for this soup as opposed to pumpkin puree or canned pumpkin.
- extra virgin olive oil - I prefer to use extra virgin olive oil because of the health benefits. You can also use another mild flavored oil like avocado oil or use a knob of butter, vegan butter, ghee or coconut oil.
- leek - for this recipe you need to use the white part of the leek. You can save the green parts to use for making in my homemade vegetable stock. Leek can be swapped for a large brown onion, diced.
- celery - diced celery is known as aromatic and used to add flavor to this recipe.
- fresh garlic cloves - garlic is often a key ingredient in savory recipes. It adds a beautiful depth of flavor and has immune boosting properties.
- dried thyme & dried rosemary - these dried herbs can easily be swapped for any other dried herbs like dried oregano or parsley.
- chicken broth - I've used my Low Fodmap Chicken Broth for this recipe but you can use either chicken broth, chicken stock or vegetable stock.
- sea salt & cracked black pepper to season
How to Make Sweet Potato Pumpkin Soup
One of the things I love the most about this delicious pumpkin soup recipe is how simple it is to make and with just a handful of easy-to-find ingredients. And because there are no roasted vegetables in this recipe, it cuts down the cooking time! Follow my step-by-step instructions below to make the perfect soup.
First, heat the olive oil or butter over a medium heat in a large Dutch oven or large stock pot. Add the thinly sliced leek and chopped celery and sauté until the leeks begin to soften. Add the garlic and dried herbs and sauté until fragrant.
Next add the sweet potato pieces, pumpkin pieces and chicken or veggie broth to the pot and stir to combine. Bring to a boil and then reduce to a low heat to simmer with the lid on until the vegetables are tender and break apart easily with a fork.
Once the veggies are nice and tender, remove the pot from the heat. Very carefully blend the soup using an immersion blender (stick blender) until thick and smooth.
Alternatively, you can let the soup cool to room temperature and transfer to a food processor or blender and blend until smooth. It's best to let the soup cool to room temperature so that you are not transferring hot liquids to a blender, reducing the chance of injury! You will just need to reheat the blended soup before serving.
Serve each bowl of hot soup topped with a dollop of sour cream and a side of fresh bread and butter.
- Creamy pumpkin soup - add about a half cup of coconut milk, coconut cream or heavy cream to the soup before blending.
- Spiced pumpkin sweet potato soup - to add spice add around a quarter teaspoon of cayenne pepper (or to taste), grated fresh ginger and a teaspoon of turmeric to the pan when adding the veggies and stock. You can also use chili powder instead of cayenne pepper (or as well as if you prefer extra heat).
To freeze, allow the soup to cool to room temperature before transferring to freezer safe airtight containers. Freeze for up to 6 months. If meal prepping, freeze soup in individual serving sized containers.
To refrigerate, you can refrigerate in the Dutch oven or pot, with the lid on for up to 5 days. Simply remove from the oven and reheat on the stove before serving. The soup can be reheated up to 3 times.
- Dutch oven
- Chopping Board
- Sharp knife
- Immersion blender or regular blender
- Wooden Spoon or spatula
- 3 tablespoons extra virgin olive oil
- 2 stalks celery ends removed and diced
- 1 leek white part, thinly sliced
- 4 cloves garlic skin removed and thinly sliced
- ½ teaspoon dried thyme
- ½ teaspoon dried rosemary
- 1.8 kilograms Kent pumpkin skin and seeds removed and diced
- 1.1 kilograms sweet potato peeled and diced
- 500 mL vegetable or chicken stock
- Sour cream or vegan sour cream
- Heat the olive oil in a large Dutch oven or large saucepan. Add the leeks and celery and sauté until the leeks begin to soften.
- Add the garlic and dried herbs and sauté until fragrant.
- Add the pumpkin, sweet potato and stock to the pot and stir to combine. Place the lid onto the pan and bring to the boil. Once boiling reduce to a gentle simmer.
- Simmer until all of the pumpkin and sweet potato are soft and tender. At this point, remove the pan from the heat.
- Carefully use an immersion blender to blend the soup in the pot. Alternatively, once cooled to room temperature, transfer to a heatproof blender or food processor and blend until smooth and creamy. Season with salt and pepper to taste.
- Serve hot with your favourite bread and a drizzle of sour cream.