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Home » Dietary Preference » Vegetarian » One-Pot Savory Pumpkin & Sweet Potato Soup

One-Pot Savory Pumpkin & Sweet Potato Soup

By Taesha Butler September 26, 2022 (Updated November 30, 2022) Leave a Comment

Servings6 servings
Prep Time15 mins
Cook Time23 mins
Jump to Recipe
5 from 3 votes

Enjoy the savory side of pumpkin and sweet potatoes in this simple, creamy one-pot soup! Made smokey in flavor with the addition of paprika and a touch of red pepper, this Pumpkin & Sweet Potato Soup is downright cozy and the perfect thing to curl up with at the end of a crisp fall day.

Two bowls of sweet potato pumpkin soup on a table. They are topped with paprika, a drizzle of oil, feta cheese, and roasted pumpkin seeds.

Simple to make with canned pumpkin and diced sweet potatoes, this fall soup is the perfect thing to end with after a busy weekday. Naturally vegetarian and gluten free, this Pumpkin and Sweet Potato Soup gets its creaminess from a little yogurt. The addition of smoked paprika and a touch of red pepper flakes helps to bring out the savory side of these typically sweet veggies. Perfect for making ahead, since it stores beautifully in your fridge for 5 days or stock your freezer with it and enjoy it for up to 3 months.

Make as part of your meal prep and store in mason jars for a quick lunch or dinner. We love to enjoy this soup with a grilled cheese sandwich or crusty bread for dunking. Or, pair it with your favorite salad for a classic veggie-loaded combo!

How can I make this soup in my Instant Pot?

To make this pumpkin sweet potato soup in Instant Pot, use the Saute function for steps 1 to 4. Cancel, place the lid on the pot, then cook on Manual pressure for 10 minutes. Do a quick release, then continue with the recipe instructions, steps 7 to 9.

Can I make this recipe in my slow cooker?

To make this soup in the slow cooker, complete the recipe through step 3 in a pan on the stove. Add the everything to the slow cooker along with the broth and pumpkin puree. Cook on low for 5 hours or high for 3 hours. Once the sweet potatoes are soft, continue with the original recipe instructions (steps 7 to 9).

What is smoked paprika?

The hero flavor in this pumpkin sweet potato soup is 100% the smoked paprika! It balances out the sweetness of the veggies with its smokey flavor and really makes this soup an incredible flavor. Check out this article on smoked paprika to learn more and why it should be in your spice rack!

Diced onions in a large cast iron pot.
Diced sweet potatoes, garlic, spices and diced onion in a large cast iron pot with a wooden spoon.
Diced sweet potato, onion, and pumpkin puree in a pot with a measuring cup pouring broth over it.

How to store this soup

This Pumpkin and Sweet Potato Soup is wonderful for making ahead to keep in the fridge or freezer! Once the soup is cooked, let it cool completely before transferring it to air-tight containers.

Fridge: store in an air-tight container for up to 5 days.

Freezer: Freeze this soup in a freezer safe container and enjoy it for up to 3 months. Be sure to leave room in your container for the expand as it freezes!

Tip: Be sure you are using 100% Pure Pumpkin Puree. Canned pumpkin is often sold next to Pumpkin Pie Filling and can look very similar. However, pumpkin pie filling contains added spices and sugar that will change the flavor of this savory soup dramatically. It is not a recommended substitution.

Suggested Adaptions

  • To make this dairy free, use only oil and omit the yogurt entirely or replace with coconut cream (the solid, top part of a can of coconut milk).
  • Sub the pumpkin with pureed butternut squash.
  • Use sour cream instead of plain yogurt.
  • Leave some chunks of sweet potato instead pureeing it smooth for a little added texture.
  • Increase the spice by adding extra red pepper flakes.
The ingredients for sweet potato pumpkin soup in a pot before cooking, being stirred together with a wooden spoon.
Sweet potato pumpkin soup after cooking with a large scoop of yogurt in it. There is a measuring spoon pouring maple syrup into the pot.
And immersion blender in the pot of sweet potato pumpkin soup after pureeing it.

More pumpkin recipes to try!

  • Pumpkin Pasta Sauce
  • Instant Pot Paleo Pumpkin Chili
  • Pumpkin Baked Oatmeal
  • Fluffy & Filling Pumpkin Protein Muffins
  • Whole Wheat Pumpkin Zucchini Muffins

Did you try this fall soup recipe and now you’re hungry for more? 

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Two bowls of sweet potato pumpkin soup on a table. They are topped with paprika, a drizzle of oil, feta cheese, and roasted pumpkin seeds.
Print Recipe
5 from 3 votes

One-Pot Savory Pumpkin & Sweet Potato Soup

Enjoy the savory side of sweet potatoes and pumpkin in this simple, creamy one-pot soup! Made smokey in flavor with the addition of paprika and a touch of red pepper, this Pumpkin & Sweet Potato Soup is downright cozy and the perfect thing to curl up with at the end of a crisp fall day.
Prep Time15 mins
Cook Time23 mins
Course: Soup
Cuisine: American
Diet: Vegetarian
Keyword: pumpkin puree, smoked paprika, sweet potato
Servings: 6 servings
Calories: 161kcal
Author: Taesha Butler

Ingredients 

  • 2 Tablespoons olive oil
  • 2 cups chopped onion about 1 large onion
  • ¾ teaspoon salt divided
  • 3 cloves garlic minced
  • ¾ teaspoon smoked paprika
  • ¼ teaspoon ground black pepper
  • ¼ teaspoon red pepper flakes optional
  • 3 cups peeled, diced sweet potatoes about 2 medium sweet potatoes
  • 4 cups vegetable broth
  • 1 cup pumpkin puree not pumpkin pie filling
  • 1 teaspoon honey or maple syrup
  • ½ cup full fat plain yogurt or sour cream.
  • crumbled feta cheese, pepitas, extra paprika for garnish, optional

Instructions 

  • Add the olive oil to a large soup pot or Dutch oven over medium-high heat.
  • Add the onion, then sprinkle with ½ teaspoon salt. Sauté until lightly golden brown, about 2 minutes.
  • Stir in the garlic, paprika, pepper, pepper flakes (if using), and diced sweet potato. Lower the heat to medium and stir for a minute to toast the spices and cook the garlic.
  • Add the broth, pumpkin puree, and remaining ¼ teaspoon of salt to the pot and stir to combine.
  •  Bring the pot up to a simmer, cover and cook until the sweet potatoes are soft, 15 to 20 minutes.
  • Once the potatoes are soft, turn off the heat and stir in the honey/maple syrup and yogurt/sour cream.
  • To blend, use an immersion blender in the pot or allow the soup to cool slightly then transfer to blender and blend in batches. You can blend the soup until completely smooth or stop when there are some small pieces of potato left.
  • Taste the soup and add more salt and pepper as needed.
    NOTE: broths are all very different with different levels of seasoning, so you will need to taste the soup to make sure it is seasoned to your preference.
  • Ladle the soup into bowls and serve. Garnish with crumbled feta, pepitas, and/or a sprinkle of paprika.

Nutrition

Calories: 161kcal | Carbohydrates: 26g | Protein: 3g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Cholesterol: 3mg | Sodium: 969mg | Potassium: 433mg | Fiber: 4g | Sugar: 10g | Vitamin A: 16293IU | Vitamin C: 8mg | Calcium: 72mg | Iron: 1mg

The nutritional information is provided as an estimate only and may vary based on the product type, servings and other factors. If you are following a diet, please consult with a professional nutritionist or your doctor. Stay healthy!

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Filed Under: Gluten-Free, Grain Free, Nut-Free, Soups, Vegetarian Tagged With: squash, sweet potato

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Hi! I'm Taesha! I help busy people fall in love with healthy eating with my simple, family-friendly, veggie-loaded recipes. I believe vegetables can and SHOULD be delicious. Here, let me show you how!

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