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+ servings
pumpkin sweet potato soup in cream bowl with pumpkins in background

Pumpkin and Sweet Potato Soup

Loaded with pumpkin, sweet potatoes and spices, this pumpkin sweet potato soup is warm, creamy and tastes like fall.
Course Soup
Cuisine American
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings 4
Calories 267kcal
Author Ryan Beck


  • 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


  • 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.


  • 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.


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