One-Pot Savory Pumpkin & Sweet Potato Soup
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.
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!
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.
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?
Sign up so that my newsletter is delivered straight to your inbox. And be sure to follow me on Facebook, Pinterest and Instagram for all kinds of veggie-loaded living ideas!
One-Pot Savory Pumpkin & Sweet Potato Soup
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.