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    You Are Here: Home → Main Course → Soups

    Pumpkin and Sweet Potato Soup

    October 9, 2021 | Updated January 4, 2022 by Ryan Leave a Comment

    73 shares
    Jump to Recipe Print Recipe
    pumpkin sweet potato soup in cream bowl with pumpkins in background
    close-up of pumpkin sweet potato soup in bowl
    overhead shot of pumpkin and sweet potato soup in bowl

    This post may contain affiliate links. Please read my disclosure.

    Loaded with pumpkin, sweet potatoes and spices, this pumpkin and sweet potato soup recipe is warm, creamy and tastes like fall.

    pumpkin sweet potato soup in cream bowl with pumpkins in background

    We are in prime soup season and I have endless options these days - from butternut squash apple soup to broccoli almond soup to green chili chicken enchilada soup to loaded potato soup to broccoli cheddar soup.

    But let's be honest here, October is all about pumpkins and this soup highlights the wonderful flavors of pumpkin.

    By pureeing together the pumpkin and sweet potatoes, you get a naturally thick and creamy soup that is made richer with some heavy cream.

    It is both slightly sweet, but also has some subtle warm notes from the cumin and cinnamon. This pumpkin and sweet potato soup recipe really is the perfect fall soup.

    Jump to:
    • Ingredient Notes
    • Ingredient Swaps
    • Step-by-Step Photos
    • Benefits of Pumpkin
    • FAQs
    • Pro Tips/Recipe Notes
    • Other Soup Recipes
    • Pumpkin and Sweet Potato Soup
    overhead shot of pumpkin and sweet potato soup in bowl

    Ingredient Notes

    • Veggies - while pumpkin and sweet potatoes are the stars here, you also get additional flavor from onion and garlic.
    • Spices - the combination of cumin and cinnamon adds warmth and a slight heat to the soup.
    • Broth - when making soup I always use broth. Broth is made from vegetables or the meaty parts of chicken. Broth is something you sip where stock is something you cook with.
    • Cream - adds some richness to the soup and more mouth-feel.
    • Pumpkin seeds - adds some crunch and flavor to the soup.

    Ingredient Swaps

    As with any recipe, you can switch things up if needed. Some variations include:

    • It is called pumpkin soup, but you can use butternut squash as well.
    • If you don't have sweet onions, white, yellow or red onions will work as well. They all high slightly different flavors.
    • While I use broth, stock will work as well. It just has a richer flavor. And while I like vegetable broth, chicken broth can be used.
    • I like heavy cream for the creaminess, but dairy-free milk or even coconut milk can be substitute.
    • I'm a fan of honey to sweeten the soup, but maple syrup works too.

    Step-by-Step Photos

    process shots of cooking onions and garlic before boiling pumpkin and sweet potato

    Cook the onions with butter until translucent before adding the garlic in the last 30 seconds. Add the broth, spices, salt, pepper, pumpkin and sweet potatoes. Bring to a boil and reduce to a simmer for 15-20 minutes.

    process shots of pureeing soup before adding cream and honey

    Turn the heat off and puree with immersion blender until smooth. Add the cream and honey and stir. Taste and adjust for seasoning before serving.

    Benefits of Pumpkin

    Like many vegetables, pumpkin comes with a ton of benefits, including:

    • High in nutrients but low in calories
    • Rich in vitamins and minerals
    • Contains disease-fighting antioxidants

    FAQs

    Do I Have to Use Sweet Potato as Well?

    No. I just like the combination of pumpkin and sweet potato with this soup, but you can easily just use 3 lbs pumpkin.

    How to Thicken?

    If you have some cornstarch, just take 1 tablespoon cornstarch and whisk with 2 tablespoon water. Then add to the soup and stir until combined.

    You’ll want to do this when the soup is still simmering as that helps activate the cornstarch to help thicken it. You can also control the thickness by how much you puree everything.

    How Long Will it Last?

    There is nothing wrong with having a big batch of soup to use whenever you need.

    To store in the fridge, just let come to room temperature and place in an airtight container in the fridge for 3-4 days.

    To store in the freezer, place in airtight container in freezer for up to 3 months. When ready to eat, let that overnight in the fridge.

    How Do I Reheat?

    Just place the soup in a saucepan over medium heat until steaming. No need for it to come to a boil. You can also warm up in a microwave.

    Pro Tips/Recipe Notes

    • Use quality low-sodium chicken or vegetable broth. Remember a lot of the flavor will come from the broth.
    • Use an immersion blender to puree the vegetables. It is much easier than adding to the blender in batches.
    • Do not skip on adding the heavy cream as it adds richness and mouthfeel you wouldn’t get otherwise. If you don’t want to use heavy cream, you could try coconut milk.
    close-up of pumpkin sweet potato soup in bowl

    Other Soup Recipes

    • Butternut Squash Sweet Potato Soup
    • Beer Cheese Soup
    • Roasted Cauliflower Soup
    • Sweet Potato Chili

    If you’ve tried this pumpkin and sweet potato soup recipe or any other recipe on Chisel & Fork, please let me know how it turned out in the comments below! You can also follow me on Facebook, Instagram, Pinterest and YouTube to see more tasty meals and anything else I'm up to.

    pumpkin sweet potato soup in cream bowl with pumpkins in background
    Print Recipe
    5 from 1 vote

    Pumpkin and Sweet Potato Soup

    Loaded with pumpkin, sweet potatoes and spices, this pumpkin sweet potato soup is warm, creamy and tastes like fall.
    Prep Time10 mins
    Cook Time25 mins
    Total Time35 mins
    Course: Soup
    Cuisine: American
    Servings: 4
    Calories: 267kcal
    Author: Ryan Beck

    Ingredients

    • 2 tablespoon unsalted butter
    • 1 sweet onion, chopped
    • 2 garlic cloves, minced
    • 3 cups pumpkin (about 1 lb), peeled, seeded and cut into 1 inch chunks
    • 1 ½ cups sweet potatoes (about ½ lb), peeled and cut into 1 inch chunks
    • 4 cups low-sodium vegetable broth
    • 1 teaspoon cumin
    • 1 teaspoon salt
    • ¾ teaspoon ground cinnamon
    • ¼ teaspoon ground black pepper
    • ½ cup heavy cream
    • 1 tablespoon honey
    • 1 tablespoon thyme, diced
    • roasted pumpkin seeds

    Instructions

    • In a large pot, melt the butter and add the onions and cook for about 5-7 minutes or until soft and translucent. Add the garlic and cook for 30 seconds.
    • Add the pumpkin, sweet potatoes, broth, cumin, cinnamon salt and pepper to the pot and bring to a boil. Reduce the heat to medium and cook until vegetables are tender, which should take about 15-20 minutes. Turn the heat off and puree with a handheld immersion blender until smooth. You can also add to blender in batches and puree.
    • Add the heavy cream and honey and stir. Bring to simmer and taste and adjust the seasoning if needed. If you need to thin the soup, just add some water. Serve in bowls and top with some thyme and pumpkin seeds.

    Notes

    • Use quality low-sodium chicken or vegetable broth. Remember a lot of the flavor will come from the broth.
    • Use an immersion blender to puree the vegetables. It is much easier than adding to the blender in batches.
    • Do not skip on adding the heavy cream as it adds richness and mouthfeel you wouldn’t get otherwise. If you don’t want to use heavy cream, you could try coconut milk.

    Nutrition

    Serving: 1bowl | Calories: 267kcal | Carbohydrates: 26g | Protein: 3g | Fat: 18g | Saturated Fat: 11g | Polyunsaturated Fat: 0g | Monounsaturated Fat: 1g | Trans Fat: 0g | Cholesterol: 55mg | Sodium: 737mg | Potassium: 709mg | Fiber: 4g | Sugar: 11g
    Did You Try This Recipe?I love seeing what you make so mention @ChiselandFork or tag #chiselandfork on Instagram and please give a star rating below!
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    Hey there! Welcome to Chisel & Fork, a blog with tasty recipes and DIY projects. I'm Ryan and here you'll find hundreds of recipes ranging from true comfort food to vegan. Oh and if you like woodworking, you might just find your next inspiration. Read More About Chisel & Fork…

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