Creamy Pumpkin and Sweet Potato Soup Recipe for Fall

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Loved it! Made it twice: once with canned pumpkin and once with roasted pumpkin. Both are delicious and healthy!

– Stuart

Why You’ll Love This Recipe

• Creamy and comforting: Smooth, rich texture with classic fall flavors.
• Dairy-free richness: Coconut milk gives a luscious mouthfeel without cream.
• Wholesome ingredients: Sweet potato and pumpkin provide fiber and vitamins, while apple and ginger add balance and brightness.
• Quick and simple: Pantry-friendly ingredients and one pot make it weeknight-friendly.
• Meal-prep friendly: Keeps in the fridge for several days and freezes well for up to three months.

What Makes This Pumpkin Sweet Potato Soup Healthy

This soup uses real, nourishing ingredients—no heavy cream or refined sugar. Pumpkin and sweet potato add natural sweetness, fiber, and vitamins A and C. Coconut milk creates a filling, dairy-free creaminess, so the soup feels indulgent while staying balanced and nutritious.

Using Canned Pumpkin vs. Roasted Pumpkin in Soup

Canned pumpkin is fast, consistent, and made from real pumpkin—ideal for everyday cooking. Roasted pumpkin or kabocha can add caramelized depth but requires extra prep. If you prefer roasted flavor, use a sugar (pie) pumpkin or kabocha, roast until tender, scoop the flesh, and blend into the soup.

Easy Substitutions & Variations

• Coconut milk alternatives: Light coconut milk, oat milk, regular milk, or a splash of cream.
• Pumpkin purée options: Use roasted sugar pumpkin or kabocha if canned pumpkin isn’t available.
• Sweet potato substitute: Butternut squash works well for a nuttier flavor.
• Apple swap: Ripe pear adds similar sweetness and brightness.
• Broth choices: Vegetable broth keeps it vegan; chicken or bone broth adds savory depth.
• Make it spicy: Add cayenne or sriracha for a touch of heat.
• Add protein: Top with roasted chickpeas or serve with chicken or tofu.
• Toppings: Swirl in coconut milk or yogurt, add roasted pepitas, or finish with fried sage.
• Roast the veggies: Roasting the sweet potatoes, onion, and garlic at 400°F for 25–30 minutes caramelizes them and deepens flavor if you have extra time.

Need to substitute an ingredient?

Try simple swaps listed above depending on diet and ingredients on hand.

1. Step 1: Heat olive oil in a large pot over medium heat. Sauté onion, sweet potato, and apple for 5–8 minutes until softened.

2. Step 2: Add garlic, ginger, sage, cumin, cinnamon, salt, and pepper. Cook 30 seconds until fragrant.

3. Step 3: Pour in broth, canned pumpkin, and coconut milk. Simmer 15–20 minutes until sweet potatoes are tender. Stir in apple cider vinegar.

4. Step 4: Blend until smooth using a blender or immersion blender. Add warm water or broth 1/4 cup at a time to thin if needed.

5. Step 5: Taste and adjust seasoning. Serve warm with a swirl of coconut milk, cracked black pepper, fried sage, or roasted pepitas.

Serving Suggestions

This soup stands alone or pairs beautifully with bread, a fresh salad, or added protein. Try the following:

• Bread: Crusty sourdough, garlic bread, or cornbread for dipping.
• Salad: A crisp green salad adds freshness and balance.
• Protein: Roasted chickpeas, crispy tofu, or sliced chicken for added substance.
• Toppings: Extra coconut milk, roasted pepitas, or fried sage for texture and flavor.
• Holiday starter: Makes a cozy first course for Thanksgiving or Friendsgiving.

Storage, Freezing, and Meal Prep Tips

• Storing: Cool completely, then refrigerate in an airtight container for up to 4 days.
• Reheating: Warm gently on the stovetop, stirring occasionally. Add a splash of broth if too thick. Microwave in short intervals if needed.
• Freezing: Portion into freezer-safe containers or bags, leaving room for expansion. Freeze up to 3 months; defrost overnight in the fridge before reheating.
• Meal prep: Double the recipe to stock lunches or quick dinners for the week.

Did you make this recipe?

If you make this soup, please comment and rate the recipe. Share your photo on Instagram and tag @healthfulblondie with #healthfulblondie so others can see your version.

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 (Honeycrisp recommended), 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 or chicken broth
• 15oz can pumpkin purée
• 14oz can unsweetened coconut milk, reserve 2–3 tbsp for garnish
• 1 tablespoon apple cider vinegar

Garnish Options:

• Coconut milk or heavy cream
• Freshly ground black pepper
• Fried sage leaves
• Roasted pumpkin seeds or pepitas

• Sauté the veggies: Heat olive oil in a large Dutch oven or pot over medium heat. Add onion, sweet potato, and apple. Cook 5–8 minutes until the onion is softened and translucent.
• Add the aromatics: Stir in garlic, ginger, chopped sage, cumin, cinnamon, salt, and pepper. Cook 30 seconds until fragrant.
• Simmer the soup: Pour in broth, pumpkin purée, and coconut milk. Stir to combine, bring to a gentle simmer, and cook 15–20 minutes until sweet potatoes are fork-tender. Stir in apple cider vinegar.
• Blend until creamy: Carefully transfer to a blender in batches or use an immersion blender and blend until smooth.
• Adjust consistency: If too thick, stir in warm water or broth ¼ cup at a time until desired texture is reached.
• Taste and season: Add extra salt, pepper, or a splash of vinegar if needed.
• Garnish and serve: Ladle into bowls, swirl reserved coconut milk, and top with fried sage, roasted pepitas, and freshly ground pepper.

Roasted Pumpkin: If using roasted pumpkin instead of canned, add about 2 cups of blended roasted pumpkin purée.

Russet Potato: Russet potatoes can substitute for sweet potatoes if needed.

Storing: Refrigerate leftovers in airtight containers for up to 4 days.

Freezing: Freeze in suitable containers for up to 3 months. Thaw overnight in the fridge before reheating on the stovetop.

Reheating: Reheat gently on the stovetop until warm, stirring occasionally. Microwave in short bursts if preferred.