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    Home » Soups » Pumpkin and Sweet Potato Soup

    Pumpkin and Sweet Potato Soup

    Published: Aug 19, 2020 by Alexandra Cook

    For the full recipe including quantities and method, click the "jump to recipe" button, or scroll through and read our helpful tips along the way.

    19133 shares
    Jump to Recipe Leave Review

    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.

    up close bowl of soup on a grey cloth, another bowl in the background to the right, some sliced bread to the left and two silver spoons on the side.
    Jump to:
    • Why we love this recipe:
    • Ingredients in this recipe:
    • Step by Step Instructions:
    • Tips for Success and FAQs:
    • More recipes for you to try:
    • Pumpkin and Sweet Potato Soup

    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:

    ingredients in this recipe on a white background.

    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:

    the four steps to make this recipe.
    1. Peel and chop your vegetables. Sweat the onions in a little oil, and then add the pumpkin, sweet potato and spices;
    2. Add the stock and simmer;
    3. Cook until your vegetables are tender;
    4. 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.

    Is the soup spicy?

    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.

    Can I freeze the Pumpkin and Sweet Potato Soup?

    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.

    up close bowl of soup on a grey cloth, another bowl in the background to the right, some sliced bread to the left and two silver spoons on the side.

    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:

    • Pumpkin, Cranberry and Almond Salad
    • Sweet Potato and Quinoa Salad
    • Pumpkin and Ricotta Pasta Shells
    up close bowl of soup on a grey cloth, another bowl in the background to the right, some sliced bread to the left and two silver spoons on the side.

    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.

    up close bowl of soup on a grey cloth, another bowl in the background to the right, some sliced bread to the left and two silver spoons on the side.

    Pumpkin and Sweet Potato Soup

    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 another layer of flavour and although the soup does not contain cream, it has a smooth, velvety texture.
    4.90 from 125 votes
    Print Pin Review
    Course: Dinner, Soup
    Cuisine: International
    Prep Time: 10 minutes
    Cook Time: 30 minutes
    Total Time: 40 minutes
    Servings: 8 cups
    Calories: 222kcal
    Author: Alexandra Cook – It’s Not Complicated Recipes

    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

    Recipe Measurements:

    For accuracy, we recommend weighing your ingredients. This will produce the best results.

    Prevent your screen from going dark

    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

    1. 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.
    2. This is the weight once you have peeled and chopped the pumpkin and sweet potato.
    3. If you are not using sweet potato, add less stock, as you’ll lose the extra starch the potato provides.
    4. I use either Butternut or Kent Pumpkin in this recipe, but other types of pumpkin work. 
    5. 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.
    6. 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:

    Calories: 222kcal | Carbohydrates: 45g | Protein: 4g | Fat: 4g | Saturated Fat: 1g | Sodium: 1020mg | Potassium: 1020mg | Fiber: 6g | Sugar: 14g | Calcium: 92mg | Iron: 2mg
    Tried this Recipe? Please rate and leave a comment!
    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.

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    19133 shares

    Reader Interactions

    Comments

    1. Lucy

      July 25, 2022 at 1:12 pm

      5 stars
      This is such a delicious soup. Perfect for the Adelaide Hills winter cold.

      Reply
      • Alexandra

        July 29, 2022 at 2:14 pm

        Hi Lucy,
        Thank you so much for your feedback on the soup! I am so pleased you enjoyed it.

        Reply
    2. Jade

      July 01, 2022 at 5:57 pm

      Really really yummy! Kids ate it so bonus! Tastes much sweeter than normal pumpkin soup due to sweet potato. Will definitely make again.

      Reply
      • Alexandra

        July 04, 2022 at 6:06 pm

        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. 🙂

        Reply
    3. Angela

      June 03, 2022 at 4:49 pm

      5 stars
      I am a soup lover, and this pumpkin and sweet potato soup was absolutely delicious!

      Reply
      • Alexandra

        June 07, 2022 at 1:17 pm

        Hi Angela, I am so pleased that you enjoyed the Pumpkin and Sweet Potato Soup, thank you for letting me know. 🙂

        Reply
    4. Robin Mitchell

      May 20, 2022 at 1:27 pm

      5 stars
      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.

      Reply
      • Alexandra

        May 24, 2022 at 5:45 pm

        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! 🙂

        Reply
    5. Richard Smith

      March 25, 2022 at 7:43 pm

      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

      Reply
      • Alexandra

        March 30, 2022 at 5:23 pm

        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! 🙂

        Reply
    6. Freddy

      January 19, 2022 at 8:49 am

      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!

      Reply
      • Alexandra

        January 19, 2022 at 1:56 pm

        Hi Freddy, that does sound like a delicious variation. I like that we can vary soups to suit our taste. 🙂

        Reply
        • Lisa

          June 29, 2022 at 6:41 pm

          I love the idea of adding curry powder to this soup. How much would you suggest adding in for a bit of heat?

        • Alexandra

          June 29, 2022 at 6:55 pm

          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

    7. Lauren Cox

      November 24, 2021 at 7:00 pm

      5 stars
      Simply Delicious! Thank-you🤤

      Reply
      • Alexandra

        November 28, 2021 at 9:12 am

        Hi Lauren, I am so pleased that you enjoyed the soup. Thank you for letting me know. 🙂

        Reply
    8. Darren

      November 16, 2021 at 9:39 am

      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?

      Reply
      • Alexandra

        November 16, 2021 at 9:42 am

        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

        Reply
    9. Anna Simson

      October 02, 2021 at 7:10 am

      5 stars
      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!

      Reply
      • Alexandra

        October 06, 2021 at 7:04 pm

        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. 🙂

        Reply
      • Sandy

        October 08, 2021 at 5:52 am

        5 stars
        Super Easy to make and delicious. Thank you,

        Reply
        • Alexandra

          October 13, 2021 at 3:10 pm

          Hi Sandy, I am so pleased that you enjoy the Pumpkin and Sweet Potato Soup – it is a favourite of mine also. 🙂

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    Hello!

    I’m Alex.

    I am a full-time blogger, passionate foodie and writer who loves to travel.

    Welcome to It’s Not Complicated Recipes!

    My blog reflects my approach to cooking. I like it to be simple, easily prepared and delicious. learn more about me here →

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