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–+ servings

Pumpkin and Sweet Potato Soup

Warm, creamy, and packed with fall flavors, this pumpkin and sweet potato soup is the perfect comfort food for cozy nights or meal-prep.
Print Recipe
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 4 people
Course: Soup
Cuisine: Fall Comfort Food
Calories: 280
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 2 brown/yellow onions Peel and slice finely
  • 1 tbsp olive oil See Note 1
  • 550 gm pumpkin Cut into small cubes; see Note 2 and 4
  • 550 gm sweet potato Cut into small cubes; see Note 2 and 3
  • 1 tsp ground cinnamon
  • 1 tsp ground cumin
  • 4 cups vegetable stock Preferably low-sodium
  • salt and pepper To taste
  • coconut cream, fresh herbs, toasted pumpkin seeds For garnishing

Equipment

  • Large saucepan
  • Immersion Blender (or Regular Blender)

Method
 

Step 1: Prepare Your Ingredients
  1. Peel and finely slice the onions. Then, peel and cut the pumpkin and sweet potato into small cubes to ensure even cooking.
Step 2: Sauté the Onions
  1. In a large saucepan over medium heat, cook the onions in olive oil for a couple of minutes until they turn translucent and fragrant.
Step 3: Add Vegetables and Spices
  1. Add the sweet potato, pumpkin, and spices (cinnamon and cumin). Stir to coat the vegetables evenly, and cook for 1 minute to release the aromas of the spices.
Step 4: Simmer the Soup
  1. Pour in the vegetable stock and bring the mixture to a boil. Reduce the heat and let it simmer for 20-25 minutes, or until the vegetables are tender and cooked through.
Step 5: Blend the Soup
  1. Use an immersion blender, food processor, or blender to blend the soup until it is smooth. If you prefer a thinner soup, add extra stock or water a little at a time until the consistency meets your preferences.
Step 6: Serve and Garnish
  1. Ladle the soup into bowls and drizzle with coconut cream. Optionally, garnish with fresh herbs or toasted pumpkin seeds for added flavor and texture.

Nutrition

Calories: 280kcalCarbohydrates: 42gProtein: 5gFat: 10gSaturated Fat: 3gSodium: 750mgPotassium: 950mgFiber: 6gSugar: 8gVitamin A: 15000IUVitamin C: 25mgCalcium: 60mgIron: 2mg

Notes

Roast the pumpkin and sweet potato before adding them to the soup for deeper flavor. Nutrition information is estimated based on common ingredients and serving sizes and may vary.

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