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Pumpkin & Sweet Potato Soup

ByAna Frias published:
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This healthy creamy Pumpkin Sweet Potato Soup is made with pumpkin, sweet potatoes, red bell peppers, onions & tomatoes. The creamy base comes from a plant based milk to keep it light and dairy-free!

It’s gluten-free, low-fat, plant-based, vegan, vegetarian with only has 120 calories per serving.

A bowl of creamy orange soup on a piece of wood.

Get your daily dose of vitamins with a bowl of this delicious plant-based Pumpkin & Sweet Potato Soup loaded with delicious warming flavors.

This is the perfect soup for two since it’s hearty but healthy! Any leftovers can be used for lunch the next day or even freeze it for when you don’t have time to cook.

But I promise you that you won’t have much leftover since you’ll want to devour it all at once!

What you’ll love about this recipe:

  • It’s creamy! The creaminess of this soup can be comforting and satisfying, especially on a cold day.
  • So healthy: This vegetable soups it’s a great source of vitamins and minerals, making it a nutritious and filling meal.
  • So flavorful: It’s rich with complex flavors that come from the combination of the vegetables and spices.
Two bowls of Pumpkin Sweet Potato Soup on a piece of wood.
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Key Ingredients

  • Olive oil
  • The veggies: chopped pumpkin, sweet potato, red onion, and red bell peppers
  • Canned tomatoes
  • Vegetable stock
  • Plant based milk: use your favorite kind like almond or oat milk.
  • Vegetarian Bouillon
  • Kosher salt & pepper to taste

Equipment:

  • 1 medium size stockpot. 5-Quarts will work.
  • Blender: You can use regular blender or an immersion blender.
The ingredients for this recipe placed on a gray background.

How To Make Pumpkin & Sweet Potato Soup

This is a visual overview of the steps to make this recipe. Get a detailed list of ingredients & instructions in the recipe card below.

Sauteing onions in a large red pot.
  1. In a medium pot, heat the oil over medium heat. Sauté the onion until soft.
Sauteing pumpkin, sweet potato and red pepper in a large pot.
  1. Add the pumpkin, sweet potato & red bell peppers. Sauté for 3 minutes.
Making the soup in a large red pot.
  1. Add the can of tomatoes, almond milk, water & vegetable stock cube.
  2. Cover the pot and simmer for 25 minutes on medium-low heat. Once everything is soft, let the vegetables cool for about 10 minutes.
Pureing the soup in a blender.
  1. Add vegetables to a blender in two separate batches and pure until smooth. If using an immersion blender, puree in the pot.
  1. Return to the pot and season with salt & black pepper. Heat soup again if needed.

Storing

  • Fridge: Let cool then store in a sealed container for up to 5 days.
  • Freezer: Freezing creamy soups can be a bit tricky, as they tend to separate and become grainy when they’re thawed. Here are a few tips to help you successfully freeze creamy soups:
    • Use airtight containers or freezer bags. Just make sure to leave some headroom in the container, as soups can expand as they freeze.
  • Reheating: When you’re ready to eat the soup, it’s best to thaw it in the refrigerator overnight. Reheat the soup on the stove, stirring often, until it is heated through. Do not boil the soup, as this can cause it to separate.
A bowl of Pumpkin Sweet Potato Soup on a piece of wood.

More Delicious Recipes

I hope you enjoy this creamy Pumpkin & Sweet Potato Soup! It’s a delicious and satisfying way to enjoy a variety of flavors and nutrients in one bowl.

Print Recipe

A bowl of creamy orange soup on a piece of wood.

Pumpkin & Sweet Potato Soup

This healthy creamy Pumpkin & Sweet Potato Soup is made with pumpkin, sweet potatoes, red bell peppers, onions & tomatoes. The creamy base comes from a plant based milk to keep it light and dairy-free!
5 from 3 votes
Print Pin Rate
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 6 cups
Calories: 120kcal
Author: Ana Frias

Equipment

  • Blender or immersion blender

Ingredients 

  • 1 Tablespoon extra virgin olive oil
  • 1 medium red onion - roughly chopped
  • 1 cup buttercup pumpkin squash - peeled and roughly chopped
  • 1 small sweet potato - peeled and roughly chopped
  • 2 medium red bell peppers - chopped
  • 1 14.5 oz can diced tomatoes in juice
  • 3 ¼ cups vegetable broth
  • 1 cube vegetable bouillon or 1 teaspoon better than bouillon.
  • Kosher salt & pepper to taste

Instructions

  • In a medium pot, heat the oil over medium heat. Sauté the onion until soft.
  • Add the pumpkin, sweet potato & red bell peppers and saute for 3 minutes.
  • Add the can of tomatoes, plant based milk, vegetable broth & vegetable stock cube.
  • Cover the pot and simmer for 25 minutes.
  • Let the vegetables cool for about 10 minutes.
  • Add vegetables to a blender in two separate batches and pure until smooth. If using an immersion blender, puree in the pot.
  • Return to the pot and season with kosher salt & black pepper. Heat soup again if needed.
  • Serve hot.

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Nutrition

Serving: 2cup | Calories: 120kcal | Carbohydrates: 18g | Protein: 2g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Sodium: 684mg | Fiber: 3g | Sugar: 8g

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5 Comments

  2. 5 stars
    Believe it or not, adding a tablespoon of maple syrup to this recipe enhances an already magnificent flavor. I learned that years ago and was reluctant to do at first. But, wow! It really does something to an already magic recipe!!!!

    Reply