Pumpkin Sweet Potato Soup
User Reviews
5.0
39 reviews
Excellent
Pumpkin Sweet Potato Soup
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This comforting pumpkin sweet potato soup is creamy, healthy, and ready in under 30 minutes. The perfect cozy meal made with canned pumpkin, coconut milk, ginger, sage, and warm spices. It's gluten-free and vegan!
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Ingredients
The Soup:
- 1 - 2 tablespoon extra-virgin olive oil
- 1 medium yellow onion chopped
- 2 medium sweet potatoes (1 pound) peeled and cubed
- 1 cup red apple (I used Honey Crisp) peeled and cubed
- 2 - 3 large garlic cloves minced
- 1 teaspoon freshly grated ginger
- 1 tablespoon fresh sage chopped
- ½ teaspoon cumin
- ¼ teaspoon ground cinnamon
- 1 teaspoon salt
- ½ teaspoon black pepper
- 4 cups low-sodium vegetable broth or chicken broth
- 15oz can pumpkin puree
- 14oz can unsweetened coconut milk (full-fat or light) reserve 2 - 3 tablespoon for garnish
- 1 tablespoon apple cider vinegar
Garnish Options:
- Coconut milk or heavy cream
- freshly ground black pepper
- Fried sage leaves (see notes)
- Roasted pumpkin seeds or pepitas
Instructions
- In a large Dutch oven or pot, heat oil over medium. When ready, add the onion, sweet potato cubes, and apple cubes. Cook for 5 to 8 minutes or until the onions have softened and are slightly translucent.
- Add minced garlic, grated ginger, sage, cumin, cinnamon, salted and pepper. Gently stir to coat the sweet potatoes and cook for another 30 seconds or so until fragrant.
- Then pour in the vegetable broth, pumpkin puree, and coconut milk. Stir to combine and simmer for 15 - 20 minutes, then stir in the vinegar.
- Carefully transfer to a blender (work in batches if necessary). Blend on high until completely smooth. If your soup is too thick, add up to 1 cup water (¼ cup at a time) until you reach your desired consistency.
- Taste and adjust the seasonings to your liking. Garnish with the additional coconut milk, fresh black pepper, fried sage leaves, roasted pumpkin seeds, if desired. Enjoy!
Notes
- Fried Sage Leaves: heat a 1 tablespoon olive oil in a small saute pan over medium. Once the oil is shimmering, add the fresh sage leaves. Let the sage get crispy for about 30 seconds - 1 minute and transfer to a clean paper towel to rest. You can also do this with freshly chopped sage.
- Roasted Pumpkin (not canned): You can certainly use fresh or leftover roasted pumpkin in this soup recipe. I would add 2 cups.
- Russet Potato: You can substitute sweet potatoes with russet potatoes in this soup recipe.
- Storing: Store leftovers in airtight containers in the refrigerator for up to 4 days.
- Freezing: You can freeze pumpkin sweet potato soup for up to 3 months. Make sure to store it in freezer-safe containers and defrost the soup overnight in the refrigerator and then reheat it on the stovetop over medium heat.
- Reheating: For best results, reheat on the stovetop over medium heat until warm. If you are in a rush, you can also reheat it in the microwave. I recommend covering your bowl with a damp paper towel and heating it in 30-second increments.
Nutrition Information
Show Details
Calories
329kcal
(16%)
Carbohydrates
41g
(14%)
Protein
6g
(12%)
Fat
14g
(22%)
Saturated Fat
8g
(40%)
Polyunsaturated Fat
1g
Monounsaturated Fat
2g
Sodium
535mg
(22%)
Potassium
703mg
(20%)
Fiber
9g
(36%)
Sugar
6g
(12%)
Vitamin A
32656IU
(653%)
Vitamin C
12mg
(13%)
Calcium
82mg
(8%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 329 kcal
% Daily Value*
| Calories | 329kcal | 16% |
| Carbohydrates | 41g | 14% |
| Protein | 6g | 12% |
| Fat | 14g | 22% |
| Saturated Fat | 8g | 40% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 2g | 10% |
| Sodium | 535mg | 22% |
| Potassium | 703mg | 15% |
| Fiber | 9g | 36% |
| Sugar | 6g | 12% |
| Vitamin A | 32656IU | 653% |
| Vitamin C | 12mg | 13% |
| Calcium | 82mg | 8% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
39 reviews
Excellent
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