When two of autumn's most nutritious vegetables come together, magic happens. This Pumpkin Sweet Potato Soup combines two vitamin-A superstars into one gloriously orange, naturally sweet bowl of comfort. It's healthy eating that doesn't feel like a compromise.
Both pumpkin and sweet potato bring natural sweetness to the party, so there's no need for added sugar. A touch of ginger adds brightness, warm spices provide depth, and a swirl of cream makes it irresistibly silky. It's the soup that proves healthy can be delicious.
Why This Recipe Works
- Double beta-carotene – Both vegetables are loaded with vitamin A, creating a nutritional powerhouse
- Natural sweetness – Sweet potatoes and pumpkin provide sweetness without added sugar
- Fresh ginger – Adds brightness that balances the vegetables' sweetness
- Simple spice blend – Cinnamon, nutmeg, and a hint of cayenne enhance without overpowering
- Dairy-free friendly – Easily made vegan with coconut substitutes
Ingredient Notes
Sweet Potatoes: Use orange-fleshed sweet potatoes (often mislabeled as yams in the US). They're sweeter and create the best color. Look for smooth, firm potatoes without soft spots.
Fresh Ginger: Don't skip the ginger – it adds a subtle warmth and brightness that balances all that natural sweetness. Fresh is essential; dried ginger won't provide the same brightness.
Cayenne Pepper: Just 1/4 teaspoon adds gentle warmth without noticeable heat. It enhances the other flavors rather than making the soup spicy.
Step-by-Step Guide
Start with the aromatics – onion, garlic, and ginger – to build your flavor foundation. The ginger should be finely grated so it distributes evenly throughout the soup.
Cook the sweet potatoes until completely tender – they should mash easily with a fork. Undercooked sweet potatoes won't blend smooth and can leave a grainy texture.
Add the pumpkin puree toward the end since it's already cooked and just needs to heat through and blend with the other flavors.
Serving Suggestions
The vibrant orange color of this soup deserves beautiful garnishes. Toasted pecans add crunch and nutty flavor, while a drizzle of maple syrup creates an elegant finish. Fresh chives add color contrast.
Serve as a healthy lunch with crusty bread, or as a starter before a lighter main course. It pairs wonderfully with grain salads or sandwiches.
Variations
- Curry Spiced: Replace cinnamon and nutmeg with 2 teaspoons curry powder
- Coconut Version: Use coconut milk instead of cream and add a squeeze of lime
- Apple Addition: Add a diced apple with the sweet potatoes for extra sweetness
- Chipotle Twist: Add a minced chipotle pepper for smoky heat
Storage Tips
Refrigerate in an airtight container for up to 5 days. The soup thickens when chilled – thin with broth when reheating. Freezes well for up to 3 months. The vibrant color may dull slightly after freezing but flavor remains excellent.
Pumpkin Sweet Potato Soup
Naturally sweet soup combining pumpkin and sweet potato. Vitamin-packed comfort food that's dairy-free friendly.
Nutrition per serving
Ingredients
Instructions
- Melt butter in a large pot over medium heat. Add onion and cook until softened, about 5 minutes. Add garlic and ginger, cook for 1 minute until fragrant.
- Add sweet potato cubes and vegetable broth. Bring to a boil, then reduce heat and simmer until sweet potatoes are completely tender, about 20 minutes.
- Add pumpkin puree, cinnamon, nutmeg, and cayenne. Stir to combine and simmer for 5 more minutes.
- Blend until completely smooth using an immersion blender. Return to low heat.
- Stir in cream, salt, pepper, and maple syrup if using. Heat through without boiling. Taste and adjust seasonings.
- Ladle into bowls and garnish with toasted pecans and fresh chives or parsley.
Recipe Notes
- Use orange-fleshed sweet potatoes for best flavor and color.
- Fresh ginger is essential – don't substitute dried.
- Maple syrup is optional – taste first as vegetables are naturally sweet.
- For vegan version, use coconut oil and coconut cream.
Frequently Asked Questions
Is pumpkin sweet potato soup healthy?
Extremely! Both pumpkin and sweet potato are loaded with beta-carotene (vitamin A), fiber, and antioxidants. One serving provides over 300% of your daily vitamin A needs. It's also naturally sweet without added sugar.
Can I make this soup dairy-free?
Yes! Use coconut oil instead of butter and coconut cream instead of heavy cream. The coconut adds a subtle richness and complements the natural sweetness beautifully.
Do I need to add the maple syrup?
The maple syrup is optional. Both pumpkin and sweet potato are naturally sweet, so taste the soup first. If your vegetables are less sweet or you prefer more sweetness, add the maple syrup to enhance the flavor.
What type of sweet potato works best?
Orange-fleshed sweet potatoes (often labeled as yams in US stores) work best for this soup. They're sweeter and more flavorful than white or purple varieties, and their color complements the pumpkin beautifully.
Why add ginger to this soup?
Fresh ginger adds a subtle warmth and brightness that balances the sweetness of the vegetables. It also aids digestion and adds another layer of complexity to the flavor profile.