More than just a fall favorite, you can enjoy this savory pumpkin and sweet potato soup all winter long!
Why you’ll love this soup
- One serving provides over 200% DV of Vitamin A.
- It pairs amazingly well with a vegan grilled cheese or a grilled hummus and veggie sandwich.
- A delicious savory way to use the leftover can of pumpkin.
- All veggies can be prepped ahead of time to save on weekday cooking time.
- Extras can be stored in the freezer for a quick soup all winter long!
Ingredients
Sweet potatoes. Sweet potatoes are still popular and given their nutrition profile, I don’t think they’ll be going anywhere anytime soon. This soup is full of vitamin A, vitamin C, and powerful antioxidants.
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 use a canned 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.
Vegan butter. You could use oil, but I really love sauteing onions and celery in butter. There are so many vegan butter’s to choose from. A few to try are Miyoko’s and Earth Balance. 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 vegan no-chicken broth to make this soup. 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 does take some time to do 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
- Peel and chop sweet potatoes into approximately 1 inch cubes. Dice onions and celery. Mince garlic.
The size is not particularly important since everything will be blended in the end. Just be aware that cook time will increase the larger you dice your sweet potatoes.
TIP: This can all be done ahead of time if you meal prep on the weekends.
- Heat vegan 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.
Be careful not to add too much salt here, especially if you’re using a salted vegetable broth.
Saute for 1 minute longer until the garlic is fragrant, stirring frequently.
- 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.
- Add pumpkin puree. Combine with an immersion blender until smooth and creamy. If you have a high speed blender that handles soups, like a Ninja Foodi Blender, you can use that instead and blend in batches.
- Remove from heat. Sprinkle additional dried sage on top and stir in vegan sour cream when serving. Obviously not required, but I highly recommend it!
Substitutions
Swap fresh sweet potatoes for frozen diced. If you want to majorly save on prep work and time, pick up a bag of frozen diced sweet potatoes and use those instead.
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 vegan sour cream!
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:
Serve alongside:
- A vegan grilled cheese
- A grilled hummus, red pepper, mushroom, and spinach wrap.
- A salad topped with sliced vegan chicken, red onions, peppers, cucumbers, tomato, and a balsamic vinaigrette.
Storing Your Pumpkin and Sweet Potato Soup
Once cooled, you can keep this soup 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 thaw: 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!
Did you make this recipe? Be sure to rate it below and tell me what you think! Snap a photo and tag me on Instagram @Graciouslynourished!
📖 Recipe
One Pot Pumpkin and Sweet Potato Soup
Equipment
- Dutch oven or large saucepot
- Immersion blender or high powered blender
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 vegan butter
- 4 cups vegetable broth
Instructions
- Peel and chop sweet potatoes into approximately 1-inch cubes. Dice onions and celery. Mince garlic.
- Heat vegan 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 vegan sour cream when serving.
Video
Notes
Nutrition
Not ready to make it just yet? Add this recipe to your favorite Pinterest board to save for later!
Emily Albert says
SO GOOD! I just made this soup! It took no time at all, and was super easy. I have Crohn’s Disease & Colitis, so I’m always looking for foods that are easy on my tummy! This one is perfect! Plus it tastes AMAZING! The flavors just blend so well! I found it on Pinterest under Puréed Soups!
Kelsey says
Thank you so much for the comment Emily! I'm glad you found this one and that it was just what you were looking for!