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–+ servings
Creamy sweet potato pumpkin soup topped with pumpkin seeds and fresh sage.

Creamy Pumpkin and Sweet Potato Soup

This pumpkin and sweet potato soup is ridiculously smooth and creamy, with fresh sage and warm spices bringing plenty of savoury fall flavour.
Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Servings 6 Servings

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

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.
    chopped onions and carrots cooking in a black dutch oven pot.
  • Stir in the garlic, sage, thyme, ginger, nutmeg and cayenne, if using. Cook for about 30 seconds, stirring constantly, until fragrant.
    chopped carrots, onions, and garlic cooking with herbs in a pot.
  • 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.
    chunks of sweet potato in broth with herbs and other ingredients cooking in a 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.
    immersion blender in a pot of half blended pumpkin and sweet potato soup.
  • 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.
    pumpkin and sweet potato soup with swirls of cream in a pot with a rubber spatula.
  • 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

Use pure pumpkin purée, not pumpkin pie filling. The latter is already sweetened and spiced.
Cook the sweet potatoes until VERY tender. They should easily mash against the side of the pot for the smoothest, silkiest texture.
Adjust the broth after blending. The soup should be thick and creamy but still pour easily from a ladle.
Don’t skip the apple cider vinegar. It balances the natural sweetness of the pumpkin, sweet potato and maple without making the soup taste vinegary.
For leftovers, the soup will thicken in the fridge. Reheat gently with a splash of broth to loosen it back up.

Nutrition

Serving: 1Serving | Calories: 279kcal | Carbohydrates: 32g | Protein: 6g | Fat: 15g | Saturated Fat: 7g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 6g | Trans Fat: 0.1g | Cholesterol: 27mg | Sodium: 518mg | Potassium: 654mg | Fiber: 4g | Sugar: 9g | Vitamin A: 19894IU | Vitamin C: 6mg | Calcium: 80mg | Iron: 1mg
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