One Pot Pumpkin and Sweet Potato Soup

More than just a fall favorite, you can enjoy this savory pumpkin and sweet potato soup all winter long!

While any season can be soup season, this pumpkin and sweet potato soup is the perfect fall lunch or side soup to serve this fall when the weather starts to cool and the leaves start to fall.

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Because I love all things pumpkin, you can find several cans in my pantry from August to December, used for everything from this soup to pumpkin and banana bread muffins, pumpkin protein balls, and pumpkin pie hummus.

While this soup doesn't have enough protein for a meal, you will get 3.5 grams of fiber in each cup and over 200% of the daily value for vitamin A.

Using canned pumpkin, sweet potato, broth, celery, onions, garlic, and a handful of seasonings, this cozy soup comes together quickly, can easily be prepped ahead of time, and frozen to warm up and enjoy anytime you need a quick nutrient-rich meal throughout the winter.

Why you’ll love this soup

• One serving provides over 200% of the daily value of Vitamin A.
• It pairs amazingly well with a grilled cheese sandwich or salad with roasted vegetables.
• It's a delicious, savory way to use a leftover can of pumpkin. 
• You can easily prep many parts of this meal ahead of time for a quick and easy weeknight meal!
• This pumpkin and sweet potato soup keeps really well in the freezer to enjoy enjoy all winter long.

Key ingredients

• Sweet potatoes: Use whole sweet potatoes, peeled and diced for a budget-friendly and super-nutrient rich plant-based ingredient, adding plenty of vitamin A, vitamin C, and powerful antioxidants to this soup. Vitamin A and Vitamin C are immune-boosting vitamins, which we could all use a bit of once the cold weather hits!  Research has found that immune organs need adequate and constant supplies of vitamin A to work efficiently. 
• Pumpkin. What would a fall recipe be without pumpkin! I make life easy and canned pumpkin puree, but if you have the whole fruit available, you can always use that instead! See below for directions on how to use raw pumpkin in this soup. 
• Butter. Using butter to sautee the onions, celery, and garlic adds a beautiful richness you just don't get with oil. Plus, using a fat source in this soup can help you absorb the vitamin A from the sweet potatoes and pumpkin. 
• Vegetable broth: You can use any vegetable broth or chicken broth for this pumpkin soup recipe. My favorite store-bought broth is the better than bouillon vegetable base. You can also easily make your own vegetable broth from scraps to use for this recipe! 

Equipment you’ll need

• Immersion Blender: An immersion blender lets you blend the soup directly in the pot, saving on dishes. I love using an immersion blender for soups or sauces that you want partially blended. Since this entire soup needs to be smooth and creamy, it takes some time to do so with an immersion blender.
• High-Powered Blender.  Instead of an immersion blender, you can use a high-powered blender to make this soup velvety smooth. 

Step by Step

1. Peel and chop sweet potatoes into approximately 1 inch cubes. Dice onions and celery. Mince garlic. 
2. Heat butter or oil in a dutch oven or large pot over medium heat. Once the butter is sizzling, add diced onion and celery and saute for 4-5 minutes or until translucent. Add garlic, sage, ginger, and salt and pepper to taste. Saute for 1 minute longer until the garlic is fragrant, stirring frequently. 
3. Pour vegetable broth into the pot. Carefully add sweet potatoes and bring the pot to a simmer. Once simmering, cover the pot and turn the heat to low. Let the sweet potatoes simmer, covered, for 10 minutes or until the sweet potatoes are easily pierced with a fork. 
4. Add pumpkin puree. Combine with an immersion blender until smooth and creamy. If you have a high-speed blender that handles soups, you can use that instead and blend in batches.
5. Remove from heat. Sprinkle additional dried sage on top and stir in sour cream when serving. 

TIP: This can all be done ahead of time if you meal prep on the weekends.

Substitutions

• Swap fresh sweet potatoes for frozen diced. If you want to save a lot of prep work and time, pick up a bag of frozen diced sweet potatoes and use those instead. 
• Instead of Sweet potatoes, use butternut squash, acorn squash, or carrots.
• Use different herbs. Instead of rubbed sage, try rosemary, thyme, or a mix of your favorites.
• Swap canned pumpkin for fresh.  I save time in this recipe by using canned pureed pumpkin. You can always dice your own and toss it in the pot to boil with the sweet potatoes. This can be a great way to use up the extras you have from a fall harvest! 

Serving Suggestions

Once scooped into individual bowls, this soup is amazing when sprinkled with additional sage and a dollop of sour cream or plain Greek yogurt! 

This pumpkin sweet potato soup is not meant to be a complete meal on its own, as it’s too low in calories and protein. Here are some ideas to create a cozy, delicious, and nutritious meal

• A grilled cheese sandwich
• A grilled hummus, red pepper, mushroom, and spinach wrap. 
• A salad topped with diced chicken, vegan chicken, beans, or steak, along with red onions, peppers, cucumbers, tomato, and a balsamic vinaigrette. 

Storing Your Pumpkin and Sweet Potato Soup

Once cooled, you can keep this soup, covered in an airtight container, in the refrigerator for 3-5 days. 

• Freeze: Add any extras to a freezer-safe container. Make sure to portion out the soup so you can thaw and heat up just what you need for a meal or two. You can freeze this soup for 3-6 months. 
• To reheat: let the soup sit overnight in the refrigerator then toss on the stove or in the microwave to heat. 

Top Tip

Make a batch on the weekend to eat all week. Freeze any leftovers after 5 days for a delicious and nutrient-packed soup to heat up all winter long! 

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Recipe

📖 Recipe

One Pot Pumpkin and Sweet Potato Soup

This savory creamy pumpkin and sweet potato soup is the perfect pairing with a grilled sandwich on a cold fall or winter day!

5 from 1 vote

Print Rate

Course: Side Dish, Soup

Cuisine: American

Prep Time: 10 minutes minutes

Cook Time: 20 minutes minutes

Total Time: 30 minutes minutes

Servings: 6 servings

Calories: 99kcal

Author: Kelsey Kunik, RDN

Ingredients

• 4 cups peeled and diced sweet potatoes 1 inch (2 medium or 1.5 pounds)
• 1 can pumpkin puree
• 1 cup diced onion 1 medium onion
• ⅓ cup diced celery 1 stalk
• 3 cloves garlic minced
• 2 teaspoons rubbed saged
• ½ teaspoon ground ginger
• 1 tablespoon butter
• 4 cups vegetable broth

Instructions

• Peel and chop sweet potatoes into approximately 1-inch cubes. Dice onions and celery. Mince garlic.
• Heat butter or oil in a dutch oven or large pot over medium heat. Once sizzling, add diced onion and celery and saute for 4-5 minutes or until translucent. Add garlic, sage, ginger, and salt and pepper to taste. Saute for 1 minute longer until the garlic is fragrant, stirring frequently.
• Pour vegetable broth into the pot. Add sweet potatoes. Bring to a simmer and cover. Simmer, covered, over medium-low heat for 10 minutes or until the sweet potatoes are easily pierced with a fork. Add pumpkin puree. Remove from heat and blend in the pot with an immersion blender (or with a high-speed blender) until smooth and creamy.
• Sprinkle with additional dried sage if desired and stir in sour cream when serving.

Video

Notes

** All nutrition information is an estimate only. The nutrition information will vary depending on ingredients and amounts actually used in preparations. 

If you're using an immersion blender, make sure the heat has been turned off and stir briefly with a spoon first to avoid large splatters. 

This soup comes together quickly, but can be made even faster if all veggies are diced and prepped ahead of time. 

Nutrition

Calories: 99kcal | Carbohydrates: 20g | Protein: 2g | Fat: 2g | Saturated Fat: 1.5g | Sodium: 460mg | Fiber: 3.5g | Sugar: 7.5g

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