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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!
Prep Time5 mins
Cook Time30 mins
Course: Appetizer, Dinner, Soup
Cuisine: American
Keyword: butternut squash, cinnamon, dairy free, gluten free, maple syrup, pumpkin, sweet potatoes, vegan
Servings: 4
Calories: 144kcal
Author: Tonje


  • 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


  • 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.



  • 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.


Calories: 144kcal | Carbohydrates: 36g | Protein: 3g | Fat: 1g | Saturated Fat: 1g | Sodium: 744mg | Potassium: 850mg | Fiber: 6g | Sugar: 8g | Vitamin A: 28322IU | Vitamin C: 41mg | Calcium: 110mg | Iron: 2mg