انتشار: آذر 10، 1403
بروزرسانی: 29 خرداد 1404

Pumpkin And Sweet Potato Soup (Easy 30 Minutes!)

This post may contain affiliate links. As an Amazon Associate, I earn from qualifying purchases. Please read my disclosure.

I absolutely love ،w easily my Pumpkin and Sweet Potato Soup comes together for lunch or dinner, it’s creamy, hearty, and packed with cozy flavors! Best of all, it’s healthy, vegan, gluten-free, and completely ready in just 30 minutes.

Pumpkin and sweet ،ato soup, served in a blue bowl, topped with fresh herbs and coconut cream.

On chilly evenings, I always find myself craving so،ing warm and comforting, and this pumpkin and sweet ،ato soup has become my go-to recipe. I’ve spent years perfecting it to make sure it’s as nouri،ng as it is delicious, and if you’re a soup lover like me, you’ll want to check out my mushroom soup wit،ut cream for another cozy favorite.

This sweet ،ato pumpkin soup is my love letter to cozy evenings and hearty meals, and I’m so excited to share it with you! It’s just as comforting and flavorful as my curried sweet ،ato soup, another one of my favorite recipes to warm up any day.

The answer is simple, I can never resist two things: pumpkin and soup, so bringing them together in one recipe is a dream come true for me! The addition of sweet ،atoes makes it even better, adding natural sweetness and richness to a soup that’s comforting, flavorful, and always a crowd-pleaser.

It’s one of t،se recipes that feels fancy but is secretly so easy to make, especially in the Instant Pot. Do you want to know my secret ingredient? The white beans, they give the soup a luscious, velvety texture wit،ut needing heavy cream, making it perfect for anyone looking for a w،lesome but satisfying meal.

It’s naturally gluten-free, and with coconut milk, it’s fully vegan too. Whether you’re planning a festive fall-winter dinner or just need a quick weeknight meal, this soup fits the bill. It’s not one of t،se overly complicated recipes that require ،urs of simmering or constant stirring; instead, you throw the ingredients into your ،, blend, and it’s ready to enjoy in 30 minutes.

What makes this the best pumpkin and sweet ،ato soup? For one, it’s not a bland or overly sweet soup, it’s perfectly balanced with savory ،es like ،in and a little heat from crushed red pepper. I think this is the best soup to cele،te the season, and I ،pe you’ll love it as much as I do.

🥘 Ingredients

I love ،w this soup comes together with just a few simple ingredients, you won’t believe ،w luxurious it tastes! The best part? Everything you need can be easily found at your local grocery store. Here’s what I use to make this amazing soup:

Pumpkin and Sweet Potatoes: I use fresh when I have time, but canned works just as well for busy days. Both add sweetness and richness to the soup.

White Beans: These are my secret for a creamy soup wit،ut heavy cream. Plus, they’re packed with protein!

Coconut Milk: I love ،w coconut milk makes this soup so silky while keeping it vegan. It pairs perfectly with a bit of vegetable broth for balance.

Olive Oil & Spices: A little olive oil and ،es like ،in and crushed red pepper bring everything to life. I always adjust the flavors to suit my mood!

🍲 Subs،utions

Butternut Squash: I love swapping pumpkin for ،ernut squash when I’m craving a sweet, nutty twist. This version reminds me of fall weekends at the farmer’s market, picking out the perfect squash.

Milk & Broth: If I’m not keeping it vegan, I sometimes use w،le milk for extra richness. Chicken broth works great too if you’re not cooking for veget،s.

Oil: I like swit،g it up with coconut oil or avocado oil, they both add a nice touch.

Beans: Any white beans work perfectly, I’ve used cannellini, great northern, and even navy beans with great results.

Spices: For a sweeter twist, I love adding pumpkin pie ،es like cinnamon, nutmeg, or fresh ،. It’s so cozy and delicious.

🔪 How To Make

Now for the fun part, let’s make my pumpkin and sweet ،ato soup! You’ll be surprised at just ،w easy it is to whip up, and with my step-by-step p،tos, I’ll guide you every step of the way. Let’s get cooking!

Add Ingredients To Pot: I s، by adding everything except the coconut milk into my Instant Pot. Then, I close the lid, seal the vent, and let it cook on high pressure for 15 minutes.

Release And Puree: Once it’s done cooking, I manually release the steam, open the lid, and check to make sure the pumpkin and sweet ،atoes are fork-tender. Then, I grab my immersion blender and puree the soup right in the ، until it’s perfectly smooth and creamy.

Serve: I stir in the coconut milk to give the soup that silky finish. Then, I ladle it into bowls and top it off with a drizzle of coconut milk for a beautiful, creamy touch, time to dig in!

immersion blender used to blend soup in the instant ،

If you’re wondering ،w to make sweet ،ato pumpkin soup on the stovetop, don’t worry, I’ve got you covered! I’ll walk you through ،w easy it is to cook on the stove, just like my mom used to do in her kitchen. Scroll down to the variations section, and I’ll share the simple steps and tips to make this soup a breeze, no matter where you’re cooking.

My #1 Secret Tip for making my Pumpkin Sweet Potato Soup absolutely perfect is to always wait until the soup is fully cooked before adding the milk. I learned this the hard way during one of my early attempts, where I added the milk too soon, and it curdled, let’s just say it wasn’t pretty! Now, I always stir it in at the end for that silky, creamy texture, and it’s been a game-changer ever since.

Other Tips To Keep In Mind:

Check The Release Pressure: I always do a quick release on the pressure as soon as the soup is done cooking. It keeps the veggies perfectly tender wit،ut getting overcooked.
Use The Right Tools: I always use an immersion blender for a creamy, smooth texture wit،ut c،ks. If you’re using a regular blender, blend in small batches to avoid any messy explosions!
Blender: If I don’t have an immersion blender, I use a high-powered blender or food processor. Just blend carefully to get that same creamy consistency.
Go Big: I love doubling this recipe to freeze half for a quick, healthy meal later. It’s perfect for t،se days when I don’t feel like cooking.
Pumpkin Puree: When fresh pumpkin isn’t available, I use pumpkin puree instead, cook it in the Instant Pot for 9 minutes instead of 13. Just remember, no canned pumpkin pie filling!

📖 Variations

This Pumpkin and Sweet Potato Soup is my go-to comfort food, and I love ،w easy it is to switch things up! Here are a few of my favorite variations to try.

Roasted Soup Bliss: Roasting the veggies for me is a game-changer! I cut my pumpkin and sweet ،atoes into similar-sized pieces, toss them with olive oil, salt, and pepper, and roast them at 350°F for 45 minutes. They come out perfectly tender and caramelized every time!

Spicy: When I’m craving a little kick, I love adding cayenne or ،t sauce. It’s my favorite way to warm up on a chilly night, and my ،e-loving family always asks for seconds!

Make It for Kids: My kids adore this soup when I leave out the crushed red pepper, it’s smooth, sweet, and kid-approved! I love sprinkling a bit of ،e on mine afterward so we all get exactly what we want.

Make it on Stove Top: I add all the ingredients to a large ،, bring it to a boil, and let it simmer for about an ،ur until everything is soft and cooked through. Then, I stir in coconut milk, blend it until creamy, and serve it up right away!

🍽 Serving Suggestions

I love ،w my pumpkin and sweet ،ato soup pairs perfectly with so many sides! Here are some of my favorite ways to serve it:

Bread & Crunchy Toppings: Crusty bread, mini toasts, or tortilla chips add the perfect texture and make the soup more filling.

Sandwiches: I love serving this soup with a sandwich on the side, it’s the ultimate cozy combo! My favorite is a gooey sourdough grilled cheese, but my delicious Greek pita sandwich is amazing too.

Salad: A fresh beetroot and feta salad offers a light and refre،ng contrast to the rich, creamy soup.

Garnishes and Toppings: I love topping my pumpkin sweet ،ato soup with roasted pumpkin seeds, crispy sage, or parmesan cheese. A dollop of sour cream, Greek yogurt, or coconut cream adds the perfect creamy finish.

🫙 Storage Directions

Refrigerating: I store the soup in an airtight container and keep it in the fridge for up to 3 days.

Freezing: Once the soup has cooled, I transfer it to an airtight container and freeze it for 2-3 months.

Reheating: I reheat the soup in a saucepan over low-medium heat or use the microwave on the defrost setting until it’s ،t and ready to serve.

❓Recipe FAQs

Is Pumpkin And Sweet Potato Soup Healthy?

Absolutely! As a nutritionist, I love this Instant Pot pumpkin sweet ،ato Soup because it’s both delicious and nutrient-packed. With nearly 9 grams of fiber per serving, thanks to pumpkin, sweet ،atoes, and white beans, it supports digestion and keeps you full. Plus, a hearty bowl has only 155 calories and 4.7 grams of ،, making it the perfect light yet satisfying meal!

Why does my soup taste bland?

If my soup tastes bland, it’s usually because it needs more salt or pepper, I always adjust these to taste. I also like adding ،es like ،in, curry powder, garlic, or ، to really bring out the flavors!

What’s the best way to avoid lumps?

I always make sure the pumpkin and sweet ،ato are fully cooked before blending. Then, I use my immersion blender to puree the soup until it’s perfectly smooth and creamy!

Are Pumpkin And Sweet Potato Interchangeable?

Yes, I typically swap pumpkin and sweet ،ato in a 1:1 ratio for soups or baked goods, they work perfectly! If I’m roasting them, I’ll swap them too, but I keep in mind the flavors will be slightly different.

🥣 More Comforting Soups!

Want to Save This Recipe?

Enter your email & I’ll send it to your inbox.\xa0Plus, get great new recipes from me every week!

By submitting this form, you consent to receive emails from The Picky Eater.

Love this plant based soup recipe? Please leave a 5-star rating 🌟 in the recipe below and/or a review in the comments section further down the page!

You can also FOLLOW ME on\xa0FACEBOOK, INSTAGRAM, and\xa0PINTEREST to see more delicious, healthy, family-friendly food, and if you have any questions, I’m here to help!

📋 Recipe Card