Pumpkin Sweet Potato Soup
User Reviews
5
Pumpkin Sweet Potato Soup
Description
Pumpkin Sweet Potato Soup begins with sautéing onion, cubed sweet potatoes, and honey-crisp apples in olive oil to soften. Garlic, ginger, fresh sage, cumin, and cinnamon spices are then added to release aromatic flavors. The mixture simmers with vegetable broth, pumpkin puree, and full-fat or light coconut milk, providing richness and a subtle sweetness. Vinegar is stirred in at the end to add brightness. The soup is thoroughly blended for a smooth consistency, with optional water added to reach desired thickness.
The final soup balances savory, sweet, and tangy notes with a creamy texture from coconut milk and earthy depth from fresh herbs and spices. Garnishes such as fried sage leaves, roasted pumpkin seeds, a swirl of coconut milk, and fresh black pepper complement the presentation and flavor.
Leftovers can be refrigerated up to 4 days or frozen for up to 3 months. Reheating on the stovetop over medium heat preserves texture best, though microwaving in short increments is possible. Fresh fried sage leaves can be made ahead by crispening in olive oil. Substitutions like russet potatoes or roasted fresh pumpkin can be used for variations.
Ingredients
The Soup:
- 1 - 2 tablespoon extra-virgin olive oil
- 1 medium yellow onion chopped
- 2 medium sweet potato peeled and cubed, 1 pound
- 1 cup apple peeled and cubed, red, Honey Crisp variety
- 2 - 3 large garlic minced, cloves
- 1 teaspoon ginger freshly grated
- 1 tablespoon sage chopped, fresh
- ½ teaspoon cumin
- ¼ teaspoon ground cinnamon
- 1 teaspoon salt
- ½ teaspoon black pepper
- 4 cups vegetable broth low sodium or chicken broth
- 15oz can pumpkin puree
- 14oz can coconut milk reserve 2 - 3 tablespoon for garnish, unsweetened, full-fat or light
- 1 tablespoon apple cider vinegar
Garnish Options:
- coconut milk or heavy cream
- black pepper freshly ground
- sage leaves fried, see notes
- pumpkin seeds roasted, 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
- Fry fresh sage leaves in olive oil over medium heat until crispy, about 30 seconds to 1 minute, to use as a garnish.
- You can substitute roasted fresh pumpkin for canned pumpkin by adding about 2 cups to the soup.
- Sweet potatoes can be replaced with russet potatoes for a different texture and taste.
- Store leftovers in airtight containers in the refrigerator for up to 4 days or freeze for up to 3 months.
- Defrost frozen soup overnight in the fridge and reheat on stovetop over medium heat for best results.
- Microwave reheating is possible; cover the bowl with a damp paper towel and heat in 30-second increments to avoid drying out.
Nutrition Information
Show DetailsNutrition 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.
User Reviews
Overall Rating
5
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