Pumpkin and Sweet Potato Soup

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This comforting Pumpkin and Sweet Potato Soup recipe will warm you up, fill your belly, and tantalize your taste buds! The white beans give the soup a creamy taste and the pumpkin delivers a rich warmth that’ll have you coming back for more. Healthy, vegan, gluten-free, delicious, and ready in 30 minutes!

pumpkin and sweet potato soup, served in a blue bowl, topped with fresh herbs and coconut cream

There are two things that I am always a sucker for…Pumpkin and Soup! So why not combine the two and end up with a delightful and filling recipe that everyone goes crazy for?! Pairing the pumpkin with sweet potatoes gives you this insanely flavorful and rich soup that is naturally sweet too. 

The best part is that you can quickly make this pumpkin and sweet potato soup in your Instant Pot, so it’s a breeze. No need to let it simmer for hours, or constantly needing to stir! Just add the ingredients, blend, and eat. That’s my kind of perfect weeknight meal. 

My secret ingredient in this soup is the white beans: it’s a healthy way to make a luscious, creamy soup without using heavy cream. If you prefer a thinner soup, just add a bit more vegetable stock. This really is the best pumpkin and sweet potato soup you’ll ever have, and it just happens to be really good for you too!

👩‍🍳 Why This Recipe Works

  • Easily make into a vegan pumpkin soup
  • Super creamy and smooth soup
  • Perfect fall recipe, but also great any time of year!
  • Savory Pumpkin Soup
  • Gluten free
  • Low calorie & healthy!

🥘 Ingredients

See the recipe card below for the full ingredients list and instructions!

  • Pumpkin and Sweet Potatoes: You can use whole sugar pie pumpkins and sweet potatoes or to save time you can also use canned pumpkin puree and canned sweet potato puree. Just be sure not to use canned pumpkin pie filling.
  • White Beans: These are essential to getting that creamy flavor without a ton of cream! And as an added bonus, they are packed with protein too.
  • Coconut Milk or Whole Milk: I used coconut milk because I liked to keep this recipe 100% plant based and vegan. But if you wanted to add in some dairy, whole milk would work just as well. Some vegetable broth is added as well to thin out the soup. If you’re not cooking for vegetarians, you can also use chicken broth.
  • Olive Oil (or Coconut Oil) & Spices: Cumin, crushed red pepper, kosher salt, garlic and onions. Feel free to adjust the spices and salt to taste! For a sweeter, creamy pumpkin soup, feel free to add some pumpkin pie spices like cinnamon, fresh ginger, and a little bit of nutmeg!

🍽 Equipment

📖 Variations

Pumpkin Sweet Potato Carrot Soup: Add 3 carrots, peeled and diced into the Instant Pot along with the pumpkin, and follow the rest of the instructions as writtern. Increase salt and other seasonings to taste.

Roast Pumpkin and Sweet Potato Soup: Cut your sugar pumpkins into halves or quarters. Cut your sweet potatoes into similar sized pieces. Place pumpkin quarters and sweet potatoes on a baking sheet, toss with a couple tablespoons of olive oil, salt and pepper. Let pumpkin pieces and sweet potato chunks roast at 350 degrees for 45 minutes until tender. Scoop out the pumpkin flesh and add sweet potatoes into a large stock pot. Add the rest of the ingredients, bring to a boil over high heat, then reduce to a simmer until cooked through. Add coconut milk and blend with an immersion blender.

Butternut Squash and Sweet Potato Soup: Replace the pumpkin with one whole butternut squash! Peel and dice into cubes, add into the Instant Pot with the sweet potatoes,

🔪 Instructions

Step 1: Place everything except for the coconut milk / whole milk into the Instant Pot or a large pot if not using an instant pot. Close the lid and vent and cook on high pressure for 15 minutes.

soup simmering in a pot

Step 2: Manually release steam and open the lid and vent. Make sure the pumpkin and sweet potatoes are fork tender. Using a stick blender or immersion blender puree the soup until smooth.

soup simmering in instant pot

Step 3: Stir in the coconut milk or whole milk and serve in bowls. Top with a drizzle of coconut milk.

immersion blender used to blend soup in the instant pot

Stove Top Instructions

In a large dutch oven or stock pot, add all of the ingredients. Bring to a boil over high heat, then reduce to a simmer over medium-low heat for 1 hour, stirring occasionally, until pumpkin is soft and ingredients are cooked through. Add coconut milk, blend with an immersion blender, and serve.

pumpkin and sweet potato soup, served in a blue bowl, topped with fresh herbs and coconut cream

❓Recipe FAQs

Can I Use Pumpkin Puree?

Yes, using pumpkin puree is a fantastic option when you can’t get a fresh pumpkin. Simply replace the pumpkin with pumpkin puree in the recipe and cook it in the Instant Pot for 9 minutes instead of 13. It will yield the same results, and the flavor will be just as incredible.

What Kind of Toppings Can I Add?

You can actually add any toppings that you enjoy. This soup is versatile and goes well with many flavors. Some of our favorite go-to soup toppings are sour cream, plain Greek yogurt, coconut cream, parmesan cheese, green onion, croutons, and some cracked black pepper. Play around with the toppings to see what fits your style best.

Is Pumpkin And Sweet Potato Soup Healthy?

Absolutely! This instant pot pumpkin soup is so good for you for a few reasons:

Rich in Vitamins and Minerals: Pumpkin is a great source of potassium, beta-carotene, calcium, magnesium, as well as Vitamins E, C and some B vitamins.

High in Fiber: Pumpkin, sweet potatoes and white beans are high in fiber, which helps with digestion and keeping you feel fuller longer. One serving has almost 9 grams of fiber. That’s nearly 30% of your recommended daily fiber.

Low in Fat and Calories: While this soup is hearty and filling it’s not high in calories or fat. One big serving of this soup contains 155 Calories and 4.7 grams of fat. 

How Do You Make Sweet Potato Pumpkin Soup Kid-Friendly?

This soup is smooth, sweet, and creamy making it a kid-friendly recipe. Some kids may not like the spice from the crushed red pepper. If making at home for the kids omit the crushed red pepper, and sprinkle on top of the adult portions before serving. 

👪 How To Serve

There are so many things you can serve with this easy pumpkin and sweet potato soup! Here are some of our favorites:

  • Crusty bread (whole wheat if possible!)
  • Mini toasts
  • Roasted pumpkin seeds
  • Crispy fresh sage
  • Shredded parmesan cheese
  • Grilled cheese sandwiches on sprouted grain bread
  • Side salad with fresh greens and a vinaigrette
  • Steamed broccoli or other vegetables
  • Kale salad with cranberries
  • Tortilla Chips
  • Sprinkle with curry powder
  • Sweeten with a drizzle of maple syrup

❄️ How To Store

Once the soup is cooled and refrigerated, it will last around 3 days. Just make sure it’s kept airtight until you are ready to eat it.

To Freeze: Once cooled, transfer the soup to an airtight container and freeze. It will last 2-3 months and just needs to be defrosted before serving. 
To Reheat: To heat the soup, either warm it in a saucepan over low-medium heat or microwave it on the defrost setting until hot. 

💭 Expert Tips

  • Don’t add the coconut milk / whole milk until after the soup has cooked. If you add it before cooking, it will curdle, and your soup won’t turn out well.
  • Make sure to do a quick-release on the pressure once the soup has finished cooking. It will make sure your veggies don’t get overcooked.
  • Using an immersion blender will give this delicious soup a creamy and non-chunky texture. If you don’t have an immersion blender, you can use a regular blender, but make sure to blend in really small batches otherwise the soup will “explode” out of the blender when you turn it on!
  • To make this soup vegan, use coconut milk instead of whole milk; and use plant-based toppings (no sour cream, cheese, etc.)
  • You can easily double this healthy pumpkin and sweet potato soup to make a bigger batch and freeze half of it for a rainy day when you don’t feel like cooking.

pumpkin and sweet potato soup, served in a blue bowl, topped with fresh herbs and coconut cream

🍲 More Comforting Soup Recipes!

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📋 Recipe Card

Pumpkin and Sweet Potato Soup

This comforting Pumpkin and Sweet Potato Soup will warm you up, fill your belly, and tantalize your taste buds! The white beans give the soup a creamy taste and the pumpkin delivers a rich warmth that’ll have you coming back for more. Healthy, vegan, gluten-free, delicious and ready in 30 minutes!

Prep Time10 mins

Cook Time20 mins

Total Time30 mins

Course: Appetizer, Soup

Cuisine: American

Servings: 6 Servings

Calories: 155kcal

Stovetop Directions

  • Add olive oil to a large pot over medium heat. Add onion and garlic; sauté until lightly browned. Add crushed red pepper, salt, and cumin; sauté 20 seconds.

  • Add pumpkin through cannelini beans, bring to a boil and then reduce to a simmer. Cook for 20-30 minutes until the pumpkin is soft.

  • Using an immersion blender, puree soup until thick and creamy. (You can also transfer the soup to a regular blender and blend, and then return the soup to the pot). Stir in coconut milk or whole milk, bring to a simmer, cook 5 minutes.

Instant Pot Directions

  • Place all ingredients except for the coconut milk / whole milk into the Instant Pot. Close the lid and cook on high pressure for 15 minutes.

  • Manually release steam and open the lid. Using an immersion blender, puree the soup. Stir in the coconut milk / whole milk and warm through for 5 minutes (on the keep warm setting). Serve.



Serving Suggestions

There are so many things you can serve with this Pumpkin and Sweet Potato Soup! Here are some of our favorites:

  • Crusty whole wheat bread
  • Mini toasts
  • Roasted pumpkin seeds
  • Crispy fresh sage
  • Shredded parmesan cheese
  • Grilled cheese sandwiches on sprouted grain bread
  • Side salad with fresh greens and a vinaigrette
  • Steamed broccoli or other vegetables
  • Kale salad with cranberries
  • Tortilla Chips


Top Tips For Making This Pumpkin and Sweet Potato Soup

  • Don’t add the coconut milk / whole milk until after the soup has cooked. If you add it before cooking, it will curdle, and your soup won’t turn out well.
  • Make sure to do a quick-release on the pressure once the soup has finished cooking. It will make sure your veggies don’t get overcooked.
  • Using an immersion blender will give you creamy and non-chunky texture. If you don’t have an immersion blender, you can use a regular blender, but make sure to blend in really small batches otherwise the soup will “explode” out of the blender when you turn it on!
  • To make this soup vegan, use coconut milk instead of whole milk; and use plant-based toppings (no sour cream, cheese, etc.)
  • You can easily double this recipe to make a bigger batch and freeze half of it for a rainy day when you don’t feel like cooking.


Calories: 155kcal | Carbohydrates: 24.6g | Protein: 5.4g | Fat: 4.7g | Saturated Fat: 1.3g | Sodium: 485.4mg | Potassium: 169.3mg | Fiber: 8.7g | Sugar: 6.7g

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