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Creamy, velvety and packed with savoury fall flavour, this pumpkin and sweet potato soup puts both veggies to very good use. Sweet potato gives it that thick, silky body, while pumpkin brings the earthy flavor that makes every spoonful taste unmistakably like fall.
This cozy pumpkin and sweet potato soup is exactly what I want simmering on the stove once soup season rolls around. The pumpkin and sweet potato cook down until tender before getting blended into a ridiculously smooth, creamy soup, with warm spices and fresh sage bringing plenty of savoury flavour to every spoonful.
If you’re swimming in fresh pumpkins this time of year, my fresh pumpkin soup is another fall favourite and uses roasted pumpkin instead of canned purée.
And while the texture feels rich and luxurious, the recipe itself is refreshingly straightforward. A splash of cream finishes everything off, pumpkin seeds add that perfect little crunch on top, and suddenly a pot of vegetables has turned into something you’ll genuinely look forward to eating for lunch the next day. Grab some crusty bread and get dipping.
This pumpkin and sweet potato soup is recipe #2 in my Fall Recipe Series, where I’m sharing plenty more cozy, seasonal recipes to cook your way through this fall.
✳︎ Why You’ll Love This Sweet Potato and Pumpkin Soup
- Seriously creamy texture. Pumpkin and sweet potato blend up beautifully thick and velvety before the cream even enters the picture.
- Sweet meets savoury. The natural sweetness of the vegetables gets balanced by warm spices, herbs, and savoury aromatics.
- Made for soup season. Warm, comforting, colourful, and exactly what a chilly fall day calls for.
- Easy enough for a weeknight. Most of the work is chopping. After that, the pot takes over.
- The leftovers are worth fighting over. The flavours have even more time to mingle, making this a great make ahead lunch.
Ingredients You’ll Need
A handful of fall staples do most of the heavy lifting here. Pumpkin and sweet potato create the creamy base, while fresh herbs, warm spices and a few finishing touches keep the soup savoury and balanced.
Pumpkin
You’ll need one 15 ounce (425 g) can of pure pumpkin purée, which works out to about 1¾ cups. Make sure you’re grabbing pure pumpkin and not pumpkin pie filling, which already has sugar and spices added. If you have a little left in the can, you can freeze leftover pumpkin purée instead of letting it go to waste. The pumpkin brings earthy flavour, gorgeous colour and even more body to the soup.
Sweet Potatoes
About 1½ pounds of sweet potatoes, or roughly 2 medium/large ones, give this soup its naturally sweet flavour and that extra velvety texture once blended. Peel and cut them into roughly 1-inch cubes so they cook evenly. You want them completely fork tender before blending so there are no little lumps standing between you and that ridiculously smooth finish.
Sage, Thyme + Warming Spices
Fresh sage is the star herb here, with thyme backing it up and keeping the flavours firmly on the savoury side. A little ground ginger and nutmeg add warmth without making the soup taste overly spiced or pumpkin-pie-ish. I also like a tiny pinch of cayenne for subtle background warmth, but it’s completely optional.
Find the full ingredient list and exact measurements in the recipe card below.
Andrea’s Tips for the Best Pumpkin Sweet Potato Soup
- Give the onions and carrots a little time. Let them soften and pick up a bit of colour before adding the garlic, herbs and spices. Those few extra minutes build a much more savoury base for the soup.
- Get those sweet potatoes REALLY tender. They should be soft enough to easily mash against the side of the pot before you even think about blending. If they’re still a little firm, your soup won’t get quite as silky smooth.
- Don’t skip the apple cider vinegar. That little splash at the end is important! It cuts through the natural sweetness of the pumpkin, sweet potato and maple and brightens everything up without making the soup taste vinegary.
- Taste before adding more maple. Sweet potatoes can vary quite a bit in sweetness, so give the finished soup a taste first. The maple should round everything out, not turn this into a sweet soup.
What to Serve With Pumpkin and Sweet Potato Soup
Before it even hits the table, I love finishing each bowl with crispy fried sage and toasted pepitas. The sage doubles down on those savoury fall flavours, while the pepitas add the perfect little crunch against the smooth, creamy soup. A swirl of cream and a few cracks of black pepper never hurt either.
A piece of homemade garlic bread is never a bad idea, especially when there’s a bowl of soup begging to be dipped into. For something fresh on the side, try my pomegranate feta salad. The tangy feta and juicy pomegranate cut through the richness of the soup really nicely.
To turn it into a heartier dinner, serve it alongside a whole roasted chicken or these oven baked pork chops. Both add plenty of savoury protein without competing with all those sage-y, fall flavours happening in the bowl.
NEW! NEW! NEW!
Fall Recipe Series
Check out my new series featuring easy and delicious fall recipes! You’ll find everything from cozy comfort food to seasonal favourites made for soaking up every last bit of fall.
Storage and Reheating
Store leftover pumpkin and sweet potato soup in an airtight container in the fridge for up to 4 days. It will thicken as it sits, so don’t be surprised if it looks quite a bit thicker the next day.
Reheat it gently on the stovetop over medium low heat, stirring occasionally. Add a small splash of broth as needed to bring it back to that smooth, creamy, pourable consistency. You can also reheat individual portions in the microwave.
For longer storage, let the soup cool completely before transferring it to a freezer safe container and freeze for up to 3 months. Thaw overnight in the fridge, reheat gently and give it a good stir before serving. Add a little broth if needed, then taste and adjust the salt and pepper once it’s warmed through.
more cozy fall recipes to try next
Still in soup season mode? These are a few more cozy, savoury recipes worth adding to the lineup.
- Pumpkin Sausage Soup. Hearty, creamy and sausage packed.
- Cauliflower Pumpkin Soup. Smooth, savoury and veggie forward.
- Butternut Squash and Carrot Soup. Velvety fall veggies in every spoonful.
- Pumpkin Chicken Curry. Warm, creamy and extra comforting.
- Pumpkin Chili. Hearty, cozy and made for fall.
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Creamy Pumpkin and Sweet Potato Soup
Video
Ingredients
For the Soup
- 2 tbsp extra virgin olive oil
- 1 tbsp unsalted butter
- 1 medium yellow onion (diced)
- 2 medium carrots (peeled and chopped)
- 3 garlic cloves (minced)
- 1 tbsp finely chopped fresh sage
- 1 tsp fresh thyme leaves (or ⅓ teaspoon dried thyme)
- ½ tsp ground ginger
- ¼ tsp ground nutmeg
- ⅛ tsp cayenne pepper (optional)
- 1.5 pounds sweet potatoes (peeled and cut into roughly 1-inch cubes)
- 1 (15 ounce) can pure pumpkin purée
- 4 cups chicken or vegetable broth (plus more as needed)
- 1 tsp salt (plus more to taste)
- freshly ground black pepper (to taste)
- ½ cup heavy cream
- 1 tbsp pure maple syrup
- 1 tbsp apple cider vinegar
For Serving, Optional
- crispy fried sage
- toasted pepitas
- heavy cream (for drizzling)
- fresh thyme or sage
- freshly ground black pepper
Instructions
- Heat the olive oil and butter in a large Dutch oven or soup pot over medium heat. Add the onion, carrots and a pinch of salt. Cook for 7–8 minutes, stirring occasionally, until softened and beginning to colour.
- Stir in the garlic, sage, thyme, ginger, nutmeg and cayenne, if using. Cook for about 30 seconds, stirring constantly, until fragrant.
- Add the sweet potatoes, pumpkin purée, broth, 1 teaspoon salt and black pepper. Bring to a boil, then reduce the heat to a gentle simmer. Partially cover and cook for 18–22 minutes, or until the sweet potatoes are completely fork tender and easily mash against the side of the pot.
- Remove the pot from the heat and use an immersion blender to blend the soup until completely smooth and velvety. Alternatively, carefully blend the soup in batches using a regular blender.
- Return the pot to low heat. Stir in the heavy cream, maple syrup and apple cider vinegar. If the soup is too thick, gradually add more broth until it's creamy and pourable.
- Taste and adjust with additional salt, pepper, vinegar or maple syrup as needed. Ladle into bowls and finish with crispy fried sage, toasted pepitas, a drizzle of cream and fresh herbs, if desired.
Notes
Nutrition
Don’t skip the good stuff —
scroll up above the recipe card for ingredient notes, tips & tricks, and easy swaps/variations.Made it? Tell me everything.
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Hope this sweet potato pumpkin soup keeps you warm and very well fed all soup season long! If you make it, tag me @HipHipGourmet so I can see what’s cooking in your kitchen!
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