Pumpkin and sweet potato soup

This creamy soup is a delicious combination of sweet potatoes and pumpkins that will warm you from the inside out. This vibrant, velvety soup is full of fall flavors and can be made in 30 minutes.

This soup is not only packed with fall vegetables like sweet potato, pumpkin, and squash but also warm and nutty, thanks to the nutmeg and ginger.

This delicious dish is also naturally vegan, gluten-free, soy-free and nut-free. This dish is a great choice for guests, as it’s free of common allergens.



All those vegetables are packed with nutrients. Vitamin A, potassium, and vitamin C are some of the most important. It’s also high in fiber and those good carbs.

This pumpkin and sweet potato soup is also a great option if you are on a low-fat diet, as it is virtually fat-free. This dish is naturally low-fat because it uses no oil.

Why you’ll love it!

This delicious soup is sure to satisfy you all season!

Here’s why you’ll love it!

  1. Low in fat and calories.
  2. Creamy without cream or dairy
  3. Allergen-free.
  4. It’s easy to prepare and takes only 30 minutes.
  5. It’s truly, utterly delicious!

How to Make It

  1. Gather your ingredients.
  2. Add the garlic and onion to a large pan along with a few tablespoons of water. Sautee until softened and lightly browned.
  3. Mix all ingredients in your pot.
  4. You can cook your soup for 8-10 minutes or until the squash and potatoes are tender. There is no need to cook any longer.
  5. Puree the mixture using an immersion blender until it is smooth and creamy.
  6. For a bit of crunch, add air-fried chickpeas to the bowl.

How long does it last?

The pumpkin and sweet potato soup can be kept in the refrigerator for up to four days. Storing in a closed container while reheating on the stovetop is recommended.

This soup can be frozen in an airtight container for up to three months. Be sure to allow the soup to cool completely before freezing.


This soup has a very thick texture. If you want a hash that is thinner, add an extra cup of broth after pureeing or stir in one cup of milk. Cashew and soy milk are both good choices. Avoid oats, as the hot soup can cause them to curdle.

Roast the vegetables to add depth and flavor. The flavor of your soup will be enhanced by roasting sweet potatoes, squash, onions, and garlic.

Add up to 1/4 cup of maple syrup or coconut sugar for a sweeter soup.

You can make pumpkin puree yourself if you are unable to find it in your local grocery store. To save time, you can buy a whole pumpkin or cubed pieces of pumpkin. Learn how to make pumpkin purée from scratch by visiting the post.


  • ▢ One large yellow onion (or two smaller) roughly chopped
  • ▢ Three cloves of garlic, peeled and chopped.
  • ▢ Buttercup squash 2 lb, peeled and cubed with seeds removed.
  • ▢ 2 lbs sweet potato peeled & cubed, approx three medium potatoes
  • ▢ 2 Cups Pumpkin puree
  • ▢ 5 Cups sodium vegetable broth
  • ▢ One teaspoon Cinnamon
  • ▢ Half a teaspoon of ground ginger
  • ▢ Half a teaspoon of nutmeg
  • ▢ Salt + Pepper to Taste


    • Add the onion and garlic chopped to a large pan with two tablespoons of water. Sauté until golden and soft, approximately 3 minutes.
    • Add the remaining ingredients to the pot and bring it to a boil on high heat. Reduce heat to medium, and continue cooking for 8 minutes or until the vegetables are tender.
    • Puree the soup using an immersion blender until it is smooth and creamy. If desired, garnish with pumpkin seeds.


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