Pumpkin and Sweet Potato Soup is simmered with thyme, sage, and cinnamon for a warming and flavorful meal! Vegan, gluten free, and healthy.
This pumpkin and sweet potato soup recipe tastes like a Fall hug in a bowl! It’s creamy, hearty, and seriously healthy. This soup relies on dried spices, making it both easy to cook and extremely flavorful.
Reasons to love this recipe!
- An easy one pot soup recipe!
- Uses dried spices and pantry items for an effortless recipe. Pair it with bread and a salad for a complete meal.
- It’s vegan, vegetarian, gluten free, and paleo.
Ingredients and substitutions:
- Butter – I used vegan butter, but you can use any kind!
- Onion – yellow or white work best.
- Garlic – freshly minced adds the best flavor.
- Sweet potato – you can use fresh peeled and diced sweet potato or frozen sweet potato cubes.
- Vegetable broth – I like this no-chicken broth best. It has a nice subtle flavor. Homemade broth is great too!
- Applesauce – adds a nice sweetness.
- Pumpkin puree – from a can or homemade. Double check that it’s not pumpkin pie filling!
- Herbs and spices – ground sage, dried thyme, nutmeg, cayenne, and cinnamon adds warmth and layers of flavor! All spices are dried, making this soup extra easy.
- Salt – brings out the flavors of the soup.
- Maple syrup – adds a touch of needed sweetness.
How to make pumpkin and sweet potato soup:
Sauté: In a soup pot or dutch oven, heat the butter until melted. Add in the onion and cook until softened. Stir in the garlic and cook until fragrant.
Simmer: Stir in the sweet potato, broth, applesauce, pumpkin puree, and spices. Bring to a boil, reduce to a simmer, cover and cook until the sweet potatoes are tender.
Blend: Use an immersion blender, blend the soup until smooth. You can also use a blender. You may need to blend in several batches. Return the soup to the pot, stir in the maple syrup, taste, adjust salt if needed and enjoy!
Leftovers?
Store any leftovers in a lidded container, or place your soup pot in the fridge with the lid on, for 3-5 days.
For longer storage, place the soup in a freezer zip top bag or lidded container and freeze for up to 3 months. I like to ladle the soup into individual serving jars, making sure to leave enough room for the soup to expand as it freezes. This way I can pull out a serving for lunch or dinner as needed.
How to garnish pumpkin and sweet potato soup
Garnishing this soup is completely optional, but it does make it feel extra special and add texture with minimal effort!
I added a pinch of cayenne, pumpkin seeds, and chopped parsley. A drizzle of coconut milk or maple syrup is also nice!
What should I serve with soup?
To make this soup a meal, I like to add nice crusty bread with butter and a seasonal salad. Right now, we have been loving this Winter Kale Salad with pears and pecans.
As a starter, this soup would be great paired with Butternut Squash Lentil Loaf and Garlic Lover’s Green Beans and these Roasted Rainbow Carrots.
It also makes a great Thanksgiving side!
More pumpkin recipes to love!
- Easy Gluten Free Pumpkin Muffins
- One Pot Pumpkin Curry
- Gluten Free Pumpkin Pancakes
- Vegan Pumpkin Sloppy Joes
- Easy Vegan Pumpkin Pie
Pumpkin and Sweet Potato Soup
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 4–6 servings 1x
- Category: Side
- Method: Stovetop
- Cuisine: American
- Diet: Vegan
Description
Pumpkin and Sweet Potato Soup is simmered with thyme, sage, and cinnamon for a warming and flavorful meal! Vegan, gluten free, and healthy.
Ingredients
- 2 tablespoons vegan butter or regular butter or olive oil
- 1 yellow onion, diced
- 2 garlic cloves, minced
- 2 pounds sweet potatoes, peeled and cubed
- 4 cups vegetable broth
- ⅔ cup unsweetened applesauce
- 1 (15) ounce can pumpkin puree
- 1 teaspoon cinnamon
- ½ teaspoon salt
- ½ teaspoon ground sage
- ½ teaspoon dried thyme
- ¼ teaspoon nutmeg
- Pinch cayenne, more to taste if you like it spicy
- 2 tablespoons maple syrup
Instructions
In a soup pot or dutch oven, heat the butter over medium heat until melted. Add in the onion and cook until softened, about 5 minutes. Stir in the garlic and cook until fragrant, about 1 minute.
Stir in the sweet potato, broth, applesauce, pumpkin puree, cinnamon, salt, sage, thyme, nutmeg, and cayenne. Bring to a boil, reduce to a simmer, cover and cook until the sweet potatoes are tender, about 15 minutes.
Use an immersion blender to blend the soup until smooth. You can also use a regular blender, but you may need to blend in several batches. Return the soup to the pot, stir in the maple syrup, taste, adjust salt if needed and enjoy!
Notes
Sweet Potatoes: you can also used cubed sweet potatoes found in the frozen isle of the grocery store.
Nutrition
- Serving Size: ¼ recipe
- Calories: 324
- Sugar: 18g
- Sodium: 645mg
- Fat: 6g
- Saturated Fat: 3g
- Carbohydrates: 65
- Fiber: 9g
- Protein: 3g
- Cholesterol: 0mg
Keywords: cinnamon, sage, thyme, nutmeg, cayenne, onion, garlic, vegetable broth, maple syrup, one pot, easy, healthy, Fall, Thanksgiving
I made this a few days ago and absolutely loved it. I added 2 extra tablespoons of pure maples syrup and 2 cups of water at the end to to make a little sweeter and thinner, but other than that, I followed the recipe exactly. It had wonderful flavor and I loved the combination of pure maple syrup, pumpkin, and sweet potatoes. This recipe is perfect for my occasional issues with gastroparesis. Thank you so much!
★★★★★