• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Hint of Healthy
  • Recipes
    • All Recipes
    • Air Fryer
    • Instant Pot
    • Slow Cooker
    • Collections
  • Cooking Skills
  • About
  • Subscribe
menu icon
go to homepage
  • All Recipes
  • Air Fryer
  • Instant Pot
  • Slow Cooker
  • Subscribe
  • About
    • Facebook
    • Instagram
    • Pinterest
  • subscribe
    search icon
    Homepage link
    • All Recipes
    • Air Fryer
    • Instant Pot
    • Slow Cooker
    • Subscribe
    • About
    • Facebook
    • Instagram
    • Pinterest
  • ×

    Home » Vegetable Soups

    Pumpkin and Sweet Potato Soup

    Posted: Sep 19, 2020 · Updated: Sep 16, 2020 by Tonje

    Jump to Recipe

    This delicious pumpkin and sweet potato soup is so comforting and creamy, with the fantastic flavors of fall. A perfect appetizer or main course recipe that also happens to be healthy!

    Sweet potato and butternut squash soup in a bowl.
    Jump to:
    • Ingredients
    • Instructions
    • Top tips
    • Serving suggestions
    • Variations
    • Leftovers
    • Frequently asked questions
    • Recipe

    This post may contain affiliate links. Read more about it in the privacy policy.

    I love a good creamy soup for fall, and you don't get a more autumnal flavor than pumpkin. As sugar pumpkins are hard to come by, other than in the days before Halloween, I have opted to use butternut squash instead, however the two can be used interchangeably.

    This is a healthy vegetable soup, and it's creamy smooth, completely without adding any dairy. The textures of the squash and sweet potatoes are naturally creamy, making them perfect for this type of dish.

    If you love this soup, you might also enjoy my potato and carrot soup, slow cooker leek and potato soup or healthy mushroom soup.

    Ingredients

    Pumpkin: Use sugar pumpkins or butternut squash. These two are so similar in flavor and texture, they are commonly used interchangeably.

    Sweet potatoes: Soft, tender and creamy. Can be substituted for more pumpkin or squash. Do not replace these with regular potatoes, as they are completely different.

    Cinnamon, allspice, ginger, salt, pepper, nutmeg: The beautiful flavors of fall makes this soup taste like liquid pumpkin pie soup (in a very good way!).

    Onion + garlic: Adds more flavor to the soup.

    Vegetable stock: Use vegetable broth or water with a stock cube. This, again, adds more flavor to the soup, and is the main liquid base.

    Pumpkin and Sweet Potato Soup ingredients laid out on a table.

    Instructions

    Preheat your oven to 360 °F / 180 °C.

    Peel and dice the sweet potatoes and butternut squash into similar sized chunks. Place them on a sheet pan, and coat with a thin layer of olive oil. Roast the vegetables in the oven until they are soft enough to pierce with a fork, about 20 minutes.

    How to make Pumpkin and Sweet Potato Soup.

    Heat up some oil in a pot on medium to high heat. Add finely diced onions, and sauté until it's soft and translucent, about 5 minutes. Then, add grated or finely chopped garlic, and sauté for another minute.

    Finally, add the roasted sweet potatoes and squash, along with the vegetable stock and all the seasoning. Cover with a lid, and leave the soup to simmer for about 15 minutes. This will allow all the flavors to develop in the soup nicely.

    How to make Pumpkin and Sweet Potato Soup.

    Use an immersion blender to blend the soup smooth. Alternatively, you can blend it in batches using a regular blender. Add any additional seasoning to taste, and serve your finished pumpkin and sweet potato soup.

    Top tips

    • Roasting the pumpkin and sweet potatoes gives them a fantastic flavor. As an alternative, you can cook them in the air fryer with this air fryer butternut squash recipe.
    • If your vegetable stock contains salt, you might not need to add any additional salt to the soup.
    • Butternut squash and sweet potato soup is quite thick. If you want it slightly thinner, you can add extra vegetable stock to taste after blending the vegetables.
    Three bowls of Pumpkin and Sweet Potato Soup.

    Serving suggestions

    Serve the pumpkin soup with some delicious baguettes or crusty bread. I also like to add some toppings, such as croutons, toasted pumpkin seeds or chopped roasted walnuts.

    I actually love to serve this soup in small portions as an appetizer, especially during fall. Follow it with a hearty entree such as a roast for the ultimate family dinner.

    Looking for more autumnal dishes? Try my slow cooker beef stew, kale salad with apples and cranberries, or mixed bean chili.

    Variations

    Try any of these delicious variations of the dish:

    • Blend in any other flavorful vegetables, like potatoes or carrots.
    • Add chili or red pepper flakes for a hint of spice.
    • Season the soup with sage and rosemary.
    • Add some Thai curry paste and coconut milk for a Thai style alternative.
    Pumpkin and Sweet Potato Soup topped with pumpkin seeds in a bowl with a spoon in it.

    Leftovers

    Leftover pumpkin and sweet potato soup can be stored in airtight containers in a refrigerator for up to 4 days. Reheat it in a microwave or on the stove top, and serve the soup warm.

    You can also freeze it for up to 12 months.

    This soup is perfect for meal prep. I like to make a big batch and store it in individual portions for quick and easy future meals. It's an excellent dish for using up large quantities of pumpkin, squash or sweet potatoes, and it allows you to prepare dinner for the next days, weeks and months to come.

    Sweet potato and pumpkin soup in bowls.

    Frequently asked questions

    Do you have to peel butternut squash?

    Although butternut squash skin is edible, it's very tough. I therefore recommend peeling the squash with a vegetable peeler before using it for cooking.

    Can you make smooth soups with a blender?

    Absolutely. I recommend blending the soup in batches for a smooth result. Make sure not to fill the blender all the way to the top, or it might struggle to blend the ingredients fully.

    Can I make this soup with only pumpkin or sweet potatoes?

    Absolutely. You can choose to only use butternut squash, or only use sweet potatoes. The flavor is however more interesting if you combine the two.

    Recipe

    Pumpkin and Sweet Potato Soup.

    Pumpkin and Sweet Potato Soup

    This delicious pumpkin and sweet potato soup is so comforting and creamy, with the fantastic flavors of fall. A perfect appetizer or main course recipe that also happens to be healthy!
    No ratings yet
    Created by: Tonje
    Print Recipe Pin Recipe Save Saved!
    Prep Time 5 mins
    Cook Time 30 mins
    Course Appetizer, Dinner, Soup
    Cuisine American
    Servings 4
    Calories 144 kcal

    Equipment

    • Immersion Blender
    Prevent your screen from going dark

    Ingredients
      

    • 1 butternut squash (about 2 lbs)
    • 1 lb sweet potatoes (500 g)
    • 3 cups vegetable stock
    • 1 teaspoon Maldon salt
    • 1 teaspoon sage
    • ½ teaspoon cinnamon
    • ¼ teaspoon nutmeg
    • ½ teaspoon allspice

    Instructions
     

    • Preheat your oven to 360 °F / 180 °C.
    • Peel and dice the sweet potatoes and butternut squash into similar sized chunks. Place them on a sheet pan, and coat with a thin layer of olive oil.
    • Roast the vegetables in the oven until they are soft enough to pierce with a fork, about 20 minutes.
    • Heat up some oil in a pot on medium to high heat. Add finely diced onions, and sautee until it’s soft and translucent, about 5 minutes. Add grated or finely chopped garlic, and sautee for another minute.
    • Add the roasted sweet potatoes and squash, along with the vegetable stock and all the seasoning. Cover with a lid, and leave the soup to simmer for about 15 minutes. This will allow all of the flavors to develop in the soup nicely.
    • Use an immersion blender to blend the soup smooth. Alternatively, you can blend it in batches using a regular blender. Add any additional seasoning to taste, and serve.

    Video

    Notes

    • Roasting the pumpkin and sweet potatoes gives them a fantastic flavor. As an alternative, you can cook them in the air fryer with this air fryer butternut squash recipe.
    • If your vegetable stock contains salt, you might not need to add any additional salt to the soup.
    • This soup is quite thick. If you want it slightly thinner, you can add extra vegetable stock to taste after blending the vegetables.
    • Leftover pumpkin and sweet potato soup can be stored in airtight containers in a refrigerator for up to 4 days. Reheat it in a microwave or on the stove top, and serve the soup warm. You can also freeze it for up to 12 months.

    Nutrition

    Calories: 144kcalCarbohydrates: 36gProtein: 3gFat: 1gSaturated Fat: 1gSodium: 744mgPotassium: 850mgFiber: 6gSugar: 8gVitamin A: 28322IUVitamin C: 41mgCalcium: 110mgIron: 2mg
    Keyword butternut squash, cinnamon, dairy free, gluten free, maple syrup, pumpkin, sweet potatoes, vegan
    Tried this recipe?Mention @hintofhealthyfood or tag #hintofhealthy!

    More Healthy Vegetable Soup Recipes

    • Spring Onion Soup.
      Spring Onion Soup
    • Spicy tomato soup with basil and red pepper flakes.
      Spicy Tomato Soup
    • Instant Pot cauliflower soup topped with bacon in a bowl.
      Instant Pot Cauliflower Soup
    • Instant Pot vegetable soup.
      Instant Pot Vegetable Soup

    Latest Recipes

    Instant Pot Ham and Beans.

    Instant Pot Ham and Beans

    Sauteed sweet potatoes on a plate.

    Sauteed Sweet Potatoes

    Orzo Pesto Salad in a bowl.

    Orzo Pesto Salad

    Brussels sprouts in slow cooker.

    Slow Cooker Brussels Sprouts

    Reader Interactions

    Leave a comment Cancel reply

    Your email address will not be published.

    Recipe Rating




    Primary Sidebar

    Hi, I'm Tonje! I make easy and healthy everyday recipes that your family will love. Browse my recipe collection to discover new favorites, and make sure to let me know what you think!

    More about me →

    Popular Recipes

    • Close up picture of air fried eggplant fries.
      Air Fryer Eggplant
    • Mediterranean Roast Vegetables
      Mediterranean Roast Vegetables
    • Two thin pancakes with walnuts on a plate.
      Crepes with Almond Milk
    • Sliced pork with crackling.
      Air Fryer Pork Roast
    • Slow Cooker Beef Stew.
      Slow Cooker Beef Stew
    • Air Fryer Tilapia.
      Air Fryer Tilapia

    As Seen In

    Hint of healthy as seen in

    Footer


    2022 © Hint of Healthy Privacy Policy Disclaimer Contact About