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pumpkin sweet potato soup FI

Pumpkin and Sweet Potato Soup

  • Author: Kate
  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Total Time: 40 minutes
  • Yield: 8 servings 1x
  • Category: side dish
  • Method: stove top
  • Cuisine: American
  • Diet: Vegetarian


This creamy and hearty pumpkin and sweet potato soup is satisfying and full of warming spices. It's easy to make and the perfect starter for a fall or winter holiday meal!


Units Scale
  • 16 ounces (454 g) sweet potato cubes, 1/2 inch diameter (about 3 1/4 cups)
  • 2 cups (242 g) chopped onion (from about 1 large or 2 small onions)
  • 2 ribs celery
  • 3 cloves garlic
  • 3 tablespoons olive or vegetable oil
  • 1 1/2 teaspoons kosher salt, or to taste (see note 1)
  • 3/4 teaspoon ground black pepper, or to taste
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon ground ginger
  • 1/4 teaspoon cinnamon
  • pinch cayenne pepper (optional)
  • 6 - 7 cups (1420 - 1656 ml) broth (for vegetarian soup, use vegetable broth)
  • one 15 ounce (425 g) can pumpkin purée
  • 1 cup (237 ml) heavy cream
  • optional garnish: hulled pumpkin seeds


  1. Prep the vegetables: Peel the sweet potato and cut into 1/2 inch cubes. Slice the celery and chop the onion. Finely chop the garlic.
  2. Heat the 3 tablespoons oil in a large pot set over medium high heat. When the oil is hot, add the chopped onion and celery to the pot. Cook for 4 - 5 minutes, stirring frequently, or until the onion is softened and just starting to brown around the edges.
  3. Add the garlic, kosher salt, black pepper, smoked paprika, ground ginger, cinnamon, and (optional) cayenne pepper to the pot. Cook for 1 minute, stirring continuously, or until the spices are fragrant.
  4. Add the cubed sweet potato and 6 cups of the broth to the pot. Stir to combine and turn the heat up to bring the soup to a gentle boil. Gently boil the soup for 12 - 14 minutes, stirring occasionally, or until the sweet potato cubes are tender (check this by piercing a couple different pieces of sweet potato with a fork. They are done when the fork slips in with little resistance). If the soup begins to boil too hard at any point, reduce the heat again to maintain a gentle boil. 
  5. Turn the stove down to low and stir in the pumpkin purée. Cook for 1 - 2 minutes, stirring occasionally.
  6. Turn the heat off the stove and pour in the heavy cream. Blend the soup directly in the pot using an immersion blender until smooth. (See note 2.)
  7. If desired, thin the soup out with additional broth. Taste the soup and add more salt, black pepper, and/or cayenne pepper if needed. Serve immediately, garnished with hulled pumpkin seeds (optional).


Kosher salt is coarse grained; if you want to substitute fine grain salt, start with only 1 teaspoon, taste the finished soup, and add more if desired.

If you don't have an immersion (stick) blender, or if you want the soup to have an extra smooth and silky texture, you can use a regular blender to blend the soup instead. Please let the soup cool down first and follow the safety tips in this article Blending Hot Foods in a Blender to avoid potentially burning yourself!

To make a vegan version of this soup, use vegetable broth and substitute full-fat canned coconut milk for the heavy cream.

The nutrition information below is an estimate provided by an online nutrition calculator, and should not be considered a substitute for professional medical, health, or nutritional advice. See our full nutrition disclosure policy.


  • Serving Size: 1/8 recipe
  • Calories: 208
  • Sugar: 6.8 g
  • Sodium: 804 mg
  • Fat: 12.1 g
  • Saturated Fat: 4.5 g
  • Carbohydrates: 19.2 g
  • Fiber: 4.2 g
  • Protein: 6.5 g
  • Cholesterol: 21 mg

Keywords: pumpkin and sweet potato soup, sweet potato soup