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    Grits and Pinecones » Recipes » Soup

    Pumpkin and Sweet Potato Soup Recipe

    October 6, 2020 by Sharon Rigsby, Updated October 15, 2020 6 Comments

    Jump to Recipe Print Recipe
    Two bowls of pumpkin soup with two spoons.

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

    Pumpkin and Sweet Potato Soup in two bowls.

    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. 

    Recipe ingredients including a whole pumpkin and sweet potato.

    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.

    Using a spoon to scrape out pumpkin seeds from pumpkin pieces.

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

    Pumpkin pieces on a baking sheet.

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

    Pumpkin pieces seasoned with cinnamon and 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.

    Peeling roasted pumpkin pieces.

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

    Using a potato masher to mash up cooked pumpkin.

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

    A Dutch oven with pumpkin soup cooking in it.

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

    Using an immersion blender to puree soup.

    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. 

    Pumpkin soup in a large Dutch oven cooking on the stove.

    Pour the soup into bowls and serve immediately.

    Pouring soup into bowls.

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

    A brown pottery bowl full of pumpkin soup.

    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!

    Pumpkin and Sweet Potato Soup in two bowls.

    Pumpkin and Sweet Potato Soup Recipe

    Sharon Rigsby
    What better way to celebrate fall than with the warm, cozy deliciousness of a steaming bowl of smooth, velvety Pumpkin and Sweet Potato Soup!
    5 from 2 votes
    Print Recipe Pin Recipe
    Prep Time 15 mins
    Cook Time 50 mins
    Total Time 1 hr 5 mins
    Course Appetizer, Soup
    Cuisine American
    Servings 8 servings
    Calories 207 kcal

    Ingredients
      

    • 3 pound pie or sugar pumpkin it can be a bit smaller or larger
    • 1 sweet potato medium or large
    • 2 tablespoons olive oil
    • 1 quart chicken stock
    • ½ cup heavy cream you can substitute half and half
    • ⅓ cup 100% pure maple syrup
    • ½ teaspoon nutmeg divided
    • 1 teaspoon cinnamon divided
    • 2 teaspoons kosher salt divided
    • Optional: creme fraiche for serving
    • Optional: roasted pumpkin seeds or pepitas for garnish

    Instructions
     

    • 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—then, season with one teaspoon salt, one-half teaspoon cinnamon, and one-quarter 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. 
    • Serve the soup immediately. Optional, top with a small spoonful of crème fraîche and toasted pumpkin seeds.

    Notes

    If you don't have an immersion blender, you can use a regular blender, but you may have to process the soup in batches. Also, be sure to place a folded dish towel over the blender lid 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. You will not have the same depth of flavor roasting brings, but it will still be delicious. You will need two to three cups of the 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. II have made it with a russet potato before and have even left it out entirely. 

    Nutrition

    Calories: 207kcalCarbohydrates: 25gProtein: 5gFat: 11gSaturated Fat: 4gCholesterol: 24mgSodium: 759mgPotassium: 744mgFiber: 1gSugar: 15gVitamin A: 14699IUVitamin C: 16mgCalcium: 66mgIron: 2mg
    Tried this recipe? Tag me today! Mention @gritspinecones or tag #gritspinecones!

    **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. 

    This delicious and healthy soup would be a great starter or first course for Thanksgiving dinner or is a wonderful light meal all by itself. www.gritsandpinecones.com

    More Soup Recipes recipes

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    • Creamy Roasted Tomato Soup with Basil
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    1. Kathi Boor

      October 26, 2020 at 1:11 pm

      In the written recipe section, the sweet potato isn’t listed (or at least isn’t showing up on my computer); I almost made this recipe w/o one 😉

      Reply
      • Sharon Rigsby

        October 26, 2020 at 4:30 pm

        Hi Kathy,
        Oh my goodness, I am so sorry! I just added it and really appreciate your letting me know! I hope you enjoyed the soup!
        All the best,
        Sharon

        Reply
    2. Amanda Woods

      October 30, 2016 at 7:34 pm

      I enjoyed the recipe and commentary about Southern Peas, and Tomato Land.

      Reply
      • Gritsandpinecones

        October 30, 2016 at 7:44 pm

        Hi Amanda,
        Thank you! Tomato Land was an institution around here!
        Sharon

        Reply
    3. Martha coppins

      October 28, 2016 at 7:14 am

      Thanks for sharing, can’t wait to try it, now about those cooler temps? I heard they are headed this way next week.?

      Reply
      • Gritsandpinecones

        October 28, 2016 at 9:36 am

        Cooler is always good! It really is delicious and easy to make!

        Reply

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    Sharon Rigsby, blogger at GritsandPinecones.com

    Hello, I'm Sharon Rigsby, blogger, recipe developer, videographer, and photographer for Grits and Pinecones®. I have well over 50 years of experience in the kitchen, and there is nothing I like better than developing and reimagining recipes for my family, friends, and you!

    More about me →

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