Pumpkin and Sweet Potato Soup Recipe

What better way to celebrate fall than with the warm, cozy deliciousness of a steaming bowl of smooth, velvety Pumpkin and Sweet Potato Soup!

Both pumpkins and sweet potatoes are considered nutrient-rich super-foods. Roasting the pumpkin and sweet potato brings out all of their savory, rich goodness and gives this soup an incredible depth of flavor.

Creamy roasted pumpkin and sweet potato soup is a perfect first or starter course for Thanksgiving, or it’s an easy, healthy, light lunch or dinner. And, the best part, kids love it!

Why you will love this recipe:

1. It’s the epitome of comfort food.
2. You can make it ahead.
3. Not only is it healthy, but a serving comes in at only 207 calories. 

What pumpkins are best for cooking?

Did you know there is a difference in the pumpkins you see in grocery stores and pumpkin patches? There are over 40 varieties of pumpkins, which are a type of winter squash.

All pumpkins are edible, but for cooking and baking, pie pumpkins or sugar pumpkins are best. They are usually smaller and denser, and the best part is they are also generally on sale this time of year.

When choosing a pumpkin, choose one that feels heavy for its size and is free of bruises or soft spots. You can store your whole pumpkins in a cool dark place for several months. 

Here’s what you need for this recipe:

You will need a pie or sugar pumpkin, sweet potato, olive oil, chicken stock, heavy cream, maple syrup, nutmeg, cinnamon, and salt.

Also, you will need crème fraîche and roasted pepitas, which are roasted green pumpkin seeds. 

Here’s how to make this recipe:

Gather your ingredients, and preheat the oven to 350 degrees.

Use a sharp knife and carefully cut the pumpkin in quarters or smaller pieces and use a spoon to scrape out the fibers and the seeds. A serrated grapefruit spoon works great for this task. Cut the sweet potato in half lengthwise.

Place the pumpkin and sweet potato on a rimmed baking sheet and brush the flesh with olive oil.

Season with one teaspoon salt, one-half teaspoon cinnamon, and one-fourth teaspoon of nutmeg.

Roast until both the pumpkin and sweet potato are soft, which should take about 30-45 minutes, depending on the size of the pieces. You should be able to pierce the flesh with a fork easily. 

Allow the vegetables to cool slightly and then use your fingers to pull off the peels.

Put the flesh into a large saucepan or Dutch oven over medium heat. Use a potato masher and mash the larger chunks.

Add the chicken stock and maple syrup and cook about ten minutes until the mixture starts to simmer.

Turn down the heat to low and use an immersion blender to puree the mixture until it is smooth and creamy. 

Add the cream, the remaining nutmeg, cinnamon, and salt, and stir to combine. Taste, and if it needs it, add additional salt, cinnamon, or maple syrup. 

Pour the soup into bowls and serve immediately.

Optional, top with a small spoonful of crème fraîche and toasted pumpkin seeds.

Make it ahead:

This pumpkin potato soup can be made up to four days ahead and stored tightly covered in the refrigerator until you are ready to serve it. It can also be frozen for several months. To serve, thaw overnight in the fridge and warm up on the stove. 

After roasting, the pumpkin flesh can also be frozen and used whenever you like. In fact, why not buy several pumpkins, roast them and freeze the flesh so you will have it on hand when you need it.

Sharon’s tips:

If you don’t have an immersion blender, you can use a regular blender. However, you may have to process the soup in batches. Also, be sure to place a folded dish towel over the top to prevent any hot liquid or steam from escaping. 

You can substitute sour cream for the crème fraîche.

Instead of the pepitas or roasted pumpkin seeds, my Easy Stovetop Candied Pecans would also make a delicious topping for this soup. 

Instead of throwing away your pumpkin seeds, save them, and roast them. Here is a link to an easy recipe.  

This recipe, as written, is gluten-free. If you would like to make this soup dairy-free, you can substitute canned coconut milk or even almond milk for the heavy cream. 

You can also substitute canned pumpkin puree for the fresh pumpkin in this recipe. There won’t be the same depth of flavor roasting brings, but it will still be delicious. You will need two to three cups of pumpkin puree. 

I used homemade chicken stock when making this recipe because I had some on hand, but I have used purchased stock with good results before, and you can too. 

You can also make this recipe without the sweet potato. I have made it with a russet potato before and have even left it out entirely. 

What to serve it with:

I most often serve this soup as a light meal all by itself. However, you could also add a nice side salad and maybe a piece or two of crispy cornbread or even one of my broccoli cheddar cheese cornbread muffins if you like. 

More soup recipes:

If you are a fan of soup like I am, you might also like these other quick and easy recipes: Traditional Irish Potato Soup, Roasted Chicken Noodle Soup, Easy Crockpot Chicken Tortilla Soup, Southern Chicken and Dumplings, and One-Pot Lasagna Soup.

Want more delicious recipes?  Here is a link to all of my soup recipes.

★ If you make this recipe, please leave a comment and give this recipe a star rating. I would love to know how you liked it!

Thanks so much for visiting Grits and Pinecones!

**This recipe was originally published on October 28, 2016.  It was republished on October 6, 2020, with new photos, a “how-to-video”, and expanded directions and tips.