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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.
Course Dinner, Soup
Cuisine International
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 8 cups
Calories 222kcal
Author Alexandra


  • 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


  • 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.


  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.


Calories: 222kcal | Carbohydrates: 45g | Protein: 4g | Fat: 4g | Saturated Fat: 1g | Sodium: 1020mg | Potassium: 1020mg | Fiber: 6g | Sugar: 14g | Calcium: 92mg | Iron: 2mg