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5.0 from 21 votes

Pumpkin and Sweet Potato Soup

A creamy, incredibly delicious pumpkin and sweet potato soup that will warm your soul. It's vibrant, velvety, filled with fall flavours and ready in just 30 minutes.

Prep Time
15 mins
Cook Time
15 mins
Total Time
30 mins
Servings: 6 servings
Calories: 228 kcal
Course: Appetizer , Soup
Cuisine: American , Canadian

Ingredients

  • 1 large yellow onion roughly chopped (or two small)
  • 3 cloves garlic peeled and chopped
  • 2 lb buttercup squash peeled & cubed, seeds removed
  • 2 lbs sweet potato peeled & cubed, approx 3 medium potatoes
  • 2 cups pumpkin puree
  • 5 cups low sodium vegetable broth
  • 1 teaspoon cinnamon
  • ½ teaspoon ground ginger
  • ½ teaspoon nutmeg
  • salt + pepper to taste

Instructions

    Cup of Yum
  1. Add the chopped onion and garlic to a large pot with two tablespoons of water and sauté until soft and golden, about 3 minutes.
  2. Add all remaining ingredients and bring to a boil over high heat. Then lower to medium and cook for about 8 minutes, until veggies are fork tender.
  3. Using an immersion blender, purée your soup until smooth and creamy. Serve garnished with pumpkin seeds, if desired.

Notes

  • Don't stress over uniform sized veggie pieces. Since you'll be pureeing the soup, you won't need similar sizes.
  • Use an immersion blender to puree your soup for less mess, ease, and less dishes to wash!
  • If you don't have an immersion blender, use extreme caution when blending hot liquids. Don't overfill your blender, and work in batches to prevent spills.
  • Taste for salt or other seasoning once cooked, and add more, if needed. Depending on the broth you're using, you may need more salt.
  • This soup is thick in texture. If you prefer a thinner texture, use an additional cup of broth or stir in a cup of your favourite milk after pureeing. Cashew or soy milk also work well.
  • If time permits, roast the veggies for added depth of flavour. Roasting the squash, sweet potatoes, onion and garlic will add even more incredible flavour to your soup.
  • For a sweeter version, add up to ¼ of cup maple syrup or unrefined coconut sugar to your soup.
  • Leftovers keep refrigerated in a sealed container for 3-4 days. Or freeze airtight for up to 3 months.

Nutrition Information

Calories 228cal (11%) Carbohydrates 54g (18%) Protein 6g (12%) Fat 1g (2%) Sodium 289mg (12%) Potassium 1268mg (36%) Fiber 11g (44%) Sugar 14g (28%) Vitamin A 36227IU (725%) Vitamin C 28mg (31%) Calcium 123mg (12%) Iron 4mg (22%)

Nutrition Facts

Serving: 6servings

Amount Per Serving

Calories 228

% Daily Value*

Calories 228cal 11%
Carbohydrates 54g 18%
Protein 6g 12%
Fat 1g 2%
Sodium 289mg 12%
Potassium 1268mg 27%
Fiber 11g 44%
Sugar 14g 28%
Vitamin A 36227IU 725%
Vitamin C 28mg 31%
Calcium 123mg 12%
Iron 4mg 22%

* Percent Daily Values are based on a 2,000 calorie diet.