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–+ servings

Anti-Inflammatory Pumpkin Sweet Potato Soup

Warm, creamy, and packed with fall flavors, this anti-inflammatory pumpkin sweet potato soup features nutrient-rich ingredients, a smoky kick, and a rich, velvety texture perfect for cozy dinners or meal prep.
Print Recipe
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 4 people
Course: Main Course, Soup
Cuisine: Healthy, Vegan, Vegetarian
Calories: 180
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 1 tbsp olive oil
  • 1/2 white onion, chopped
  • 1 tsp minced chipotle pepper (from a can of chipotle in adobo)
  • 1 tsp granulated garlic powder
  • 2 tsp pumpkin pie spice
  • 1 tsp kosher salt
  • 1 (15-oz) can pumpkin puree
  • 6 cups chopped, peeled sweet potato
  • 1 quart vegetable broth
  • 2 tbsp fresh lemon juice
  • 1 tbsp maple syrup
  • ⅓ cup canned, unsweetened coconut milk (or heavy cream)
  • 1 tsp salt (optional)

Equipment

  • large pot
  • immersion blender
  • Blender (optional)

Method
 

Stovetop Instructions
  1. Heat 1 tbsp olive oil in a large pot over medium heat. Add the chopped onion and cook until translucent, about 3–4 minutes.
  2. Stir in the minced chipotle pepper, granulated garlic powder, pumpkin pie spice, and kosher salt. Cook for 1–2 minutes, allowing the spices to become fragrant.
  3. Add the pumpkin puree, chopped sweet potato, and vegetable broth. Stir to combine and bring the mixture to a boil.
  4. Reduce the heat to low, cover, and simmer for 20–25 minutes, or until the sweet potato is tender.
  5. Use an immersion blender to puree the soup to your desired consistency. Alternatively, blend in small batches using a blender.
  6. Stir in the fresh lemon juice, maple syrup, and coconut milk. Taste and adjust seasoning with additional salt, if needed.
Slow Cooker Instructions
  1. Layer the onion, chipotle pepper, garlic powder, pumpkin pie spice, kosher salt, pumpkin puree, chopped sweet potato, and vegetable broth in your slow cooker.
  2. Cover and cook on low for 6–8 hours or high for 3–4 hours, until the sweet potato is soft.
  3. Blend the soup in the slow cooker with an immersion blender or transfer to a blender in batches.
  4. Stir in the lemon juice, maple syrup, and coconut milk before serving.
Instant Pot Instructions
  1. Turn the Instant Pot to sauté mode and heat the olive oil. Sauté the onion for about 2–3 minutes until translucent.
  2. Add the chipotle pepper, garlic powder, pumpkin pie spice, and kosher salt. Stir and cook for 1 minute.
  3. Cancel sauté mode, then add the pumpkin puree, sweet potato, and vegetable broth. Secure the lid and set the Instant Pot to manual high pressure for 10 minutes.
  4. Perform a quick release. Use an immersion blender to puree the soup directly in the pot or blend in batches.
  5. Stir in the lemon juice, maple syrup, and coconut milk. Adjust seasoning as needed.

Nutrition

Calories: 180kcalCarbohydrates: 28gProtein: 3gFat: 8gSaturated Fat: 4gSodium: 750mgPotassium: 450mgFiber: 7gSugar: 7gVitamin A: 12500IUVitamin C: 20mgCalcium: 50mgIron: 2mg

Notes

This soup is ideal for meal prep and stores beautifully in the fridge or freezer. Pair it with bread and roasted seeds for a complete meal. Nutrition information is estimated based on common ingredients and serving sizes and may vary.

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