My Spiced Pumpkin and Sweet Potato Soup is a golden bowl of goodness that is sure to delight! It is healthy, tasty, easy to prepare and is guaranteed to brighten any day. The gentle spices add warmth and depth of flavour.
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Why we love this recipe:
This soup is not only fully flavoured, warm and comforting, it is good for you!
The soup is suitable for many people with specific dietary restrictions. It is gluten-free, dairy-free and vegan.
I love to make a big batch of this full flavoured, nourishing soup and store it in the freezer.
Warm up with a bowl of my comforting Spiced Pumpkin and Sweet Potato Soup! It is an ideal way to make the most of fall/autumn's bounty. This is just the kind of nutritional, full-flavoured boost that you need as the days begin to cool.
Ingredients in this recipe:
Please see the recipe card further along in the post for exact quantities of ingredients and the full method.
Brown/yellow onions - indispensable as a flavour base in this soup.
Olive oil - just a small amount to saute the vegetables. Coconut oil also works well.
Pumpkin - you can use pumpkin or butternut squash.
Sweet potato - I have used the golden variety.
Ground cinnamon - adds a gentle warmth and fragrance.
Ground cumin - adds an earthy, slightly spicy flavour.
Vegetable stock - you can make your own or use a commercial variety.
Coconut cream - this is optional but does add a lovely creaminess.
Sea salt and pepper - to taste
Step by Step Instructions:
- Peel and chop your vegetables. Sweat the onions in a little oil, and then add the pumpkin, sweet potato and spices;
- Add the stock and simmer;
- Cook until your vegetables are tender;
- Blend until smooth, and serve!
Tips for Success and FAQs:
Make sure that your pumpkin and sweet potato are cooked before attempting to blend them. It will be impossible to blend it smoothly if they are slightly undercooked.
You can use an immersion blender - I do. You will get a smoother, creamier texture if you use a blender. However, it is important to understand that blending hot liquids in a blender can be dangerous and could result in severe burns.
If you do use a blender for hot liquids, you must be careful. You will need to remove the central cap in the blender lid and then cover the lid with a folded tea towel to let the steam escape. Hold the lid on securely and blend on a low speed. This will allow steam to escape so that it doesn't build up. If you don't, there is the risk that soup may overflow out of the blender.
You can certainly put your own twist on this soup - add some fresh herbs and baby spinach just before serving. Or, add some chickpeas for protein.
No, the soup contains warm spices which add flavour but not heat. If you do want to add a "bite" to your soup I suggest that you add some finely grated fresh ginger or cayenne pepper.
Yes, soup is one of the best meals to make ahead because it freezes so well. Make a big batch and allow the soup to cool completely before storing in freezer-safe containers. The soup can be frozen for about 3 months. Be sure to label the container with the name and date - frozen objects can be difficult to identify.
More recipes for you to try:
Love soup as much as we do? Try these recipes:
- Roasted Carrot Soup with Coconut
- Broccoli and Potato Soup
- Roasted Capsicum Soup with Basil Oil
- Potato Soup
- Cauliflower and Potato Soup
- Pea and Mint Soup
- Or check out our collection of Easy Soup Recipes here.
More pumpkin and sweet potato recipes for you to try:
Like a lot of my recipes, I strongly encourage you to make this Pumpkin and Sweet Potato Soup your own. The basic recipe is vegan and gluten-free and delicious as it is. However, if you do not have specific dietary restrictions you can tailor it to your own requirement. If you would like a more creamy soup, drizzle some cream on top or dollop on some Greek yoghurt just before serving.
Enjoy this soup, and let me know in the comments below when you try it!
Alex xx
This post was originally published in July 2018. It has been updated with new photos and more information. The recipe remains the same.
Pumpkin and Sweet Potato Soup
Please note:
For accuracy, when weights are provided, we recommend weighing your ingredients. This will produce the best results. All oven temperatures listed are for fan forced.
Ingredients
- 2 brown/yellow onions
- 1 tablespoon olive oil See Note 1
- 550 gm pumpkin See Note 2 and 4
- 550 gm sweet potato See Note 2 and 3
- 1 teaspoon ground cinnamon
- 1 teaspoon ground cumin
- 4 cups (1 litre) vegetable stock
- salt and pepper to taste
Optional Garnishes:
- coconut cream, fresh herbs, toasted pumpkin seeds
Instructions
- Peel and finely slice onions.Peel and cut pumpkin and sweet potato into small cubes.
- In a large saucepan over a medium heat, cook onions in the oil for a couple of minutes.
- Add the sweet potato, pumpkin, and the spices. Stir until well coated. Cook for 1 minute.
- Add vegetable stock and simmer for 20-25 minutes, or until vegetables are tender.
- Use an immersion blender, food processor or blender; blend the soup until it is smooth. See Note 5.
- Make sure the consistency is to your liking - add a little extra stock or water to thin the soup out if you wish.
- Optional - drizzle the soup with coconut cream or a garnish of your choice; fresh herbs or pumpkin seeds are great options.
Notes
- In Australia, the tablespoon is 20 ml or 4 teaspoons. In many other countries, the tablespoon is 15 ml or 3 teaspoons. You may have to adjust your measurements accordingly.
- This is the weight once you have peeled and chopped the pumpkin and sweet potato.
- If you are not using sweet potato, add less stock, as you'll lose the extra starch the potato provides.
- I use either Butternut or Kent Pumpkin in this recipe, but other types of pumpkin work.
- If you do use a blender for hot liquids, you must be careful. You will need to remove the central cap in the blender lid and then cover the lid with a folded tea towel to let the steam escape. Hold the lid on securely and blend on a low speed. This will allow steam to escape so that it doesn't build up. Not doing this can pose a risk that soup may overflow out of the blender.
- Please note, the nutritional information is based on the recipe making approximately 8 cups. One cup is equal to 250ml. This does not include the garnish you serve with the recipe.
Nutrition Estimate:
Nutritional Disclaimer:
The nutritional information is an estimate only, and is derived from online calculators. For accurate results, we recommend calculating the nutritional information based on the ingredients and brands you use.
Irene says
Made this for dinner and it was perfect! Thank you so much for sharing your recipe xo
Alexandra Cook says
Thank you so much, Irene 🙂
I am so happy to hear you enjoyed this recipe!
Alex xo
Linda Everingham says
A lovely soup and so quick and easy. I have just made a batch for my work lunches this week - just the thing for cold winter days, thank you for sharing.
Alexandra Cook says
Hello Linda,
Thank you so much for making the recipe - it is perfect for work lunches 🙂
I appreciate your comment. Alex xo
Barbara Foster says
Delicious soup and just the right amount of spices.
Definately will make this receipe again.
Alexandra Cook says
Thank you, Barbara 🙂
I am happy you enjoyed this recipe! Alex xo
Judy says
Thank you. This is my new favorite pumpkin soup recipe.
Alexandra Cook says
This is so lovely to hear, Judy! Thank you so much 🙂 Alex xo
Martina says
Just lovely! Made it using Kent pumpkin. Going to try butternut next. The subtle spices in this make it next level.
Alexandra Cook says
Thank you, Martina 🙂
So happy you enjoyed this recipe! Alex xo
Angela says
Made this soup yesterday. Really delicious. I did add some dolce gorgonzola cheese at the end before serving. Will definitely be making it again.
Alexandra Cook says
Hello Angela,
Thank you so much for trying this recipe and taking the time to comment.
The addition of the gorgonzola sounds lovely! Alex xo
Brenda Carlyle says
My family has always loved my butternut soup but this recipe takes it to new heights. (There is a difference between butternut and pumpkin here in South Africa and I honestly prefer the pumpkin in this soup - healthier too)
This just blew our minds!!!
Alexandra Cook says
Hello Brenda!
Thank you so much for your lovely comment. I am so happy you enjoyed this recipe! 🙂 I really appreciate that you took the time to let me know.
Alex xo
Sharon Chambers says
Wow. This is such a delicious recipe. I added a few cloves of garlic and some fresh grated ginger. It makes a good quantity too- I was able to share with 4 people. Its like a warm hug for my insides. Ka pai from NZ.
Alexandra Cook says
Thanks so much for taking the time to comment, Sharon! 🙂 I am so pleased that you enjoyed the recipe.
Lucy says
This is such a delicious soup. Perfect for the Adelaide Hills winter cold.
Alexandra says
Hi Lucy,
Thank you so much for your feedback on the soup! I am so pleased you enjoyed it.
Jane says
Wonderful soup recipe.
So tasty and easy to make.
Alexandra Cook says
Hi Jane,
I am delighted that you enjoyed the Pumpkin and Sweet Potato Soup.
Thank you for taking the time to let me know. 🙂
Jade says
Really really yummy! Kids ate it so bonus! Tastes much sweeter than normal pumpkin soup due to sweet potato. Will definitely make again.
Alexandra says
Hi Jade, I am so happy to hear that you and your family enjoy the Pumpkin and Sweet Potato Soup. Thank you for letting me know. 🙂
Angela says
I am a soup lover, and this pumpkin and sweet potato soup was absolutely delicious!
Alexandra says
Hi Angela, I am so pleased that you enjoyed the Pumpkin and Sweet Potato Soup, thank you for letting me know. 🙂
Jamie says
can you use canned pumpkin? I'm not sure my store carries fresh pumpkin this time of year...
Alexandra Cook says
Hi Jamie!
I haven't tried that but I would think it would work fine. You may need to adjust the amount of stock you use, but just start with slightly less perhaps and then add to get the desired texture.
Hope you enjoy!
Robin Mitchell says
This is a heartwarming soup to enjoy on the first chilly night in Noosa, Sunshine Coast. It was very quick and easy to make. It certainly lived up to the name of the blog It’s Not Complicated.
For presentation I did add some bacon crumbs and a spoonful of garlic dip.
Will make it again, many times.
Alexandra says
Hi Robin, thank you for your fantastic feedback on the Pumpkin and Sweet Potato Soup. I am delighted that you enjoyed it - your additions sound delicious! 🙂
Richard Smith says
Hi Alexandra,
As Autumn closes in we are onto our second big batch of this in two weeks. We often use cumin in our cooking but the addition of cinnamon is just awesome. An inveterate fiddler, I have added a full can of coconut milk, chickpeas and corn kernels to the blended soup. Silver beet or kale go well too, a few minutes from finish. Served with fresh baked bread for dipping. Definitely on frequent rotation this cold season. Thanks!
Rich
Alexandra says
Hello Richard, thank you for your fantastic feedback on the Pumpkin and Sweet Potato Soup. I love to hear how you have adapted the dish in so many ways to suit your taste. Perfect comfort food for the cooler days ahead of us. Enjoy! 🙂
Freddy says
Hi Alexandra, As others have mentioned ... a delicious soup!
A variation is to omit both the cinnamon and cumin. Use instead 1tsp each curry powder (hot or otherwise) and ground coriander. (For a more spicy taste use heaped teaspoons).
After the vegs are cooked add 2 (heaped more or less) tbsp of peanut butter then blend.
Parmesan or other grated cheeses can be added at the table.
Enjoy!
Alexandra says
Hi Freddy, that does sound like a delicious variation. I like that we can vary soups to suit our taste. 🙂
Lisa says
I love the idea of adding curry powder to this soup. How much would you suggest adding in for a bit of heat?
Alexandra says
Hi Lisa!
Curry powder would be a delicious addition. As all curry powders vary in intensity, it is had to suggest a quantity.
Depending on how strong the brand you use is, you might like to start with 1-2 teaspoons, added after the onion has had a chance to cook a little bit.
For a bit of heat, I also like to add a small amount of cayenne pepper sometimes too 🙂
Thanks, Alex
Lauren Cox says
Simply Delicious! Thank-you🤤
Alexandra says
Hi Lauren, I am so pleased that you enjoyed the soup. Thank you for letting me know. 🙂
Darren says
Recipe notes gives tablespoon to teaspoon ratios. There is no mention of tablespoon measuring in the recipe. Is this a misprint or should the spices be tablespoons instead of teaspoons?
Alexandra says
Hi Darren,
The note for the tablespoon refers to the olive oil, which is one tablespoon. The spices are teaspoons.
No misprint in the recipe. Hope this helps! 🙂
Kind regards, Alex
Anna Simson says
Absolutely love this recipe, it’s so delicious and easy to make. Perfect just as it is, doesn’t need any additional ingredients.
A really big hit with all my family and friends. Thank you!
Alexandra says
Hi Anna, thank you so much for your fantastic comments on the Pumpkin and Sweet Potato Soup, I do appreciate that you took the time to contact me. 🙂
Sandy says
Super Easy to make and delicious. Thank you,
Alexandra says
Hi Sandy, I am so pleased that you enjoy the Pumpkin and Sweet Potato Soup - it is a favourite of mine also. 🙂
Helen Archer says
This soup is soooo creamy and yummy...just love it...
Alexandra says
Hi Helen, thank you for letting me know that you enjoyed the soup - it is a favourite of mine also. 🙂
Jane Robinson says
Hello Alexander I really enjoyed the pumpkin and sweet potato soup. I am gluten and lactose intolerant plus needing to watch my Vitamin K intake due to being on Warfarin. Your recipes have been excellent in helping me to have more variety in my diet..
Alexandra Cook says
Thank you, Jane!
I am so happy to hear this. Please reach out any time if you're after any specific recipes or would like to see something on the blog 🙂
Alex xo