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Loaded with pumpkin, sweet potatoes and spices, this pumpkin and sweet potato soup recipe is warm, creamy and tastes like fall.
We are in prime soup season and I have endless options these days - from butternut squash apple soup to green chili chicken enchilada soup to loaded potato 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.
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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
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.
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
No. I just like the combination of pumpkin and sweet potato with this soup, but you can easily just use 3 lbs pumpkin.
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.
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.
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.
Other Soup Recipes
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 and Sweet Potato Soup
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.
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