Sweet Potato Pumpkin Soup (smooth or chunky!) is a creamy, cozy, fall favorite, brimming with flavor. It’s gluten-free and vegan, too!
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Why Try Soup With Pumpkin and Sweet Potato
Fall is here, and you know what that means—pumpkin everything! While I love my collection of canned pumpkin recipes (like pumpkin cinnamon rolls and easy vegan pumpkin muffins), fresh pumpkin also deserves the spotlight. Trust me, it’s worth the extra steps. This soup is a silky (smooth or rustic and chunky!), creamy, and delicious sweet potato pumpkin soup recipe – it’s a satisfying hug in a bowl perfect for weeknight dinners, dinner parties, and holiday gatherings.
Roasting the veg really brings out their flavor and adds caramelization. Even better, this sweet potato and pumpkin soup recipe is loaded with nutrients like fiber, antioxidants, and several vitamins/minerals (like vitamins A and C, potassium, iron, etc.). Meanwhile, silken tofu adds creaminess and protein while remaining low in fat and calories. Pro tip: Make a double batch because it makes great leftovers, too!
You can also swap in fresh pumpkin for these butternut squash bean burritos, easy butternut squash enchiladas, or air fry butternut squash recipes!
The Ingredients
Refer to the recipe card for the full list of ingredients, ingredient notes, and substitutes.
Avoid carving pumpkins! They are usually watery, stringy, and not tasty.
Recipe Variations and Add-Ins
- Lemon/lime juice: Just a little at the end for a touch of citrusy brightness.
- More veg: Try making butternut, pumpkin and sweet potato soup recipe OR carrot pumpkin sweet potato soup.
- Other spices: Easily add to roasted pumpkin and sweet potato soup with
- Smoked paprikaChili/cayenne pepper, red pepper flakes, or Chipotle powder (for spice)Curry powder
- Ground ginger (or freshly grated ginger for even more zing)
- Alternative spice blend: Try using ginger, nutmeg, and cinnamon.
- Maple syrup: To enhance the natural sweetness of the roasted pumpkin and sweet potato soup. Add it to taste.
- Protein: Add a can of chickpeas, white beans, or shredded vegan chick’n.
How to Make Sweet Potato Pumpkin Soue
Keep scrolling to the recipe card for the complete list of ingredients and recipe instructions.
Step 1: Preheat the oven to 400F/200C and line a baking sheet with parchment paper. Meanwhile, peel and wedge the onion and cube the sweet potato and pumpkin into 1-inch pieces. Chop ½-inch off the top of the head of garlic. Transfer the chopped ingredients to the baking sheet, toss with the oil, salt, cumin, and coriander, and mix well to coat evenly.
Step 2: Roast for 30-40 minutes, until tender and the onions/garlic are a little charred. Then, transfer the roasted veggies to a large, lidded pot, placing the head of garlic on a separate plate to cool.
I cut the pumpkin in half, scoop out the seeds with a spoon, peel it, then slice it into 1-inch strips and cut those into 1-inch diced pieces.
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Step 3: Add the vegetable stock (I used bouillon cubes + water) to the pot, bring to a boil over high, then lower to a simmer, cover with a lid, and simmer for 30 minutes.
Step 4: Then, blend the silken tofu and garlic (in a blender/food processor) until smooth. Next, use a spoon or masher to lightly mash some of the pumpkin and sweet potato. Then, taste the pumpkin sweet potato soup and adjust the seasoning.
Step 5: Stir in the garlic tofu mix, then serve the roasted sweet potato and pumpkin soup, optionally garnished with fresh thyme and pumpkin seeds – enjoy!
FAQs
Yes, technically, but canned pumpkin misses the added depth that roasting gives it. If you want to try, use 2 15oz cans of pumpkin puree and simmer it for 5-8 minutes to concentrate its flavor first.
Technically, yes, but you won’t get all the added flavor depth and enhanced caramelization of roasting them.
Pro Recipe Notes
- Roast properly: The veg should be properly caramelized/ a little charred for maximum flavor. Optionally, broil them at the end.
- Use the best pumpkin: Skip the leftover carving pumpkins. Make sure to use a sugar pie pumpkin or other culinary variety for the best flavor.
- Adjust the consistency/texture: You can blend some or all of the soup and optionally add extra broth for a thinner consistency.
Serving Suggestions
- Bread (Like crusty bread/baguette, a dinner roll, my Garlic Herb Focaccia, or this easy air fryer garlic bread)
- Sandwiches (like vegan tea sandwiches or a vegan grilled cheese)
- Salad (Simple leafy green salads work well)
Storage Instructions
Fridge: Store sweet potato pumpkin soup in an airtight container for 4-5 days. This is the Pyrex bowl with a lid I'm using in the photo below.
Freeze: In freezer-safe bags (spread flat and squeeze out excess air) or airtight containers for up to 3 months. Thaw in the fridge overnight. I use these Stasher bags for freezing. And I absolutely love these Souper Cube freezer molds because they're pre-measured—perfect for meal prepping!
Reheat: On the stove (over medium-low heat) or in a microwave (30-second increments, stirring in between).
Sweet Potato Pumpkin Soup
Ingredients
- 2 pounds of pumpkin peeled, seeded, and cubed
- 2 pounds of sweet potato peeled and cubed
- 1 yellow onion sliced into wedges
- 1 head of garlic ½-inch chopped off from the top
- 1 teaspoon of salt
- 1 teaspoon of ground cumin
- ½ teaspoon of ground coriander
- 3 tablespoons of olive oil
- 3 to 4 cups of water
- 2 low-sodium vegetable bouillon cubes
- 1 (16-ounce) pack of silken tofu
- Fresh thyme garnish (optional)
- Pumpkin seeds garnish (optional)
Instructions
- Preheat the oven to 400 degrees F., and line a half-sheet pan with parchment paper or a silicone mat.
- Place the cubed pumpkin, sweet potato, sliced onion, and garlic on the baking sheet. Sprinkle with salt, cumin, and coriander. Mix well until everything is evenly coated with the spices.
- Drizzle the oil and mix well. Place all of the ingredients in an even layer and place the garlic head cut side up. Drizzle some oil directly into the cut side.
- Roast for 30 to 40 minutes or until some of the onions and garlic are beginning to char lightly.
- Remove the baking sheet from the oven and place the roasted vegetables in a large pot with a lid. Place the garlic head on a plate to cool.
- Pour 4 to 5 cups of water and add the bouillon cubes. Mix, bring to a boil, cover with the lid, lower the heat to a simmer, and cook for 30 minutes.
- In the cup of a blender or food processor, place the silken tofu and squeeze the garlic out of the skin. Blend until smooth and set aside.
- Take off the lid and stir while lightly mashing some of the soft pumpkin and sweet potato. Taste and adjust seasoning levels.
- Turn off the heat and pour the tofu garlic mixture into the soup. Mix and serve.
- Optionally garnish with fresh thyme and pumpkin seeds.
Notes
- Roast properly: The veg should be properly caramelized/ a little charred for maximum flavor. Optionally, broil them at the end.
- Use the best pumpkin: Skip the leftover carving pumpkins. Make sure to use a sugar pie pumpkin or other culinary variety for the best flavor.
- Adjust the consistency/texture: You can blend some or all of the soup and optionally add extra broth for a thinner consistency.
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