This healthy Pumpkin and Sweet Potato Soup is easy, comforting and full of flavour. Pumpkin, sweet potato, carrot and onion are roasted, then pureed to produce a smooth and creamy soup. This butternut squash and sweet potato soup is naturally gluten-free, dairy-free and whole30 friendly, and can easily be made vegan too. Perfect for warming the whole family through winter.
Friends, meet my favourite pumpkin soup recipe - my Pumpkin and Sweet Potato Soup. Or Butternut Squash and Sweet Potato Soup, as it's known to my American friends.
This soup is creamy without any cream (magic).
It's filled with good-for-you ingredients.
And thanks to the roasted vegetables, it's full of flavour.
Sure, one-pot recipes are nice and all, but taking the extra step to throw the veggies in the oven for 30 minutes before pulling this soup together gives it more depth and flavour. The result - a deliciously sweet soup that the whole family will love.
And I mean the WHOLE family, since this soup is also...
- Whole30 Compliant
- Vegan (just use veggie stock)
- SIMPLY IRRESISTIBLE
Serve this sweet potato pumpkin soup as is, or with a dollop of greek yoghurt, some crunchy croutons or pepitas on top.
Feel free to go ahead and make a batch for meal prep. This soup freezes extremely well, making it perfect for portioning out for work lunches or quick weeknight dinners.
PUMPKIN AND SWEET POTATO SOUP INGREDIENTS LIST
To make this Roasted Pumpkin and Sweet Potato Soup you'll need (full measurements are listed in the recipe card below)...
- Butternut Pumpkin / Squash
- Sweet Potato
- Olive Oil - OR you can use coconut oil if you'd prefer.
- Chicken Stock - OR you can use Vegetable Stock if you'd prefer.
- Salt + Pepper
HOW TO MAKE PUMPKIN AND SWEET POTATO SOUP - STEP BY STEP
What's the best pumpkin to use for soup?
I love to use Butternut Pumpkin / Butternut Squash in this recipe but you can use any pumpkin you want.
In Australia, Jap, Kent or Queensland Blue would all work well.
In the US, sugar or pie pumpkins would also work. You can even use canned pumpkin if you wish.
Storing sweet potato pumpkin soup
Store any leftovers in the fridge in an airtight container for up to 4 days. This soup freezes really well and is ideal for meal prep. Keep in an airtight container in the freezer for up to 3 months.
MORE SCRUMPTIOUS SOUP RECIPES:
- Roasted Cauliflower Soup
- Slow Cooker Pumpkin Soup
- Cannellini Bean Soup
- Pumpkin and Cauliflower Soup
- Cauliflower and Bacon Soup
- Moroccan Pumpkin and Chickpea Soup
- Vegetable Barley Soup
- OR see all Soup Recipes
If you’ve tried this Pumpkin and Sweet Potato Soup I’d love to hear how you enjoyed it! Pop a comment and a star rating below!
- 2 Tbsp. Olive oil
- 500 g / 1 lbs Pumpkin / Squash, skin removed and cut into small chunks
- 1 Sweet Potato, peeled and cut into small chunks
- 2 Carrots, peeled and cut into small chunks
- 1 Brown or Yellow Onion, cut into small chunks
- 1 litre / 4 cups Chicken or Vegetable Stock
- 1 tsp. Cumin
- 2 tsp. Thyme
- Greek Yoghurt
- Set the oven to 200C / 390F and line a baking tray with baking / parchment paper.
- Place pumpkin, sweet potato, carrot and onion pieces on the tray. Coat with oil and use your hands to toss around to ensure each piece is adequately covered. Sprinkle thyme across the top of the vegetables. Bake for 30 – 40 minutes, until the vegetables are browned and soft.
- Transfer roasted vegetables to a large pot, pour in half the stock and sprinkle in cumin. Puree with an immersion blender until smooth. If the soup is too thick, add more stock as needed until desired consistency is reached.
- Place the pot on the stove and cook on medium heat for 5-10 minutes, stirring regularly. Serve immediately with desired garnishes.
- Pumpkin - Use any pumpkin you prefer. Butternut pumpkin / squash is my favourite, but feel free to sub for Jap, Kent, Queensland Blue in Australia, or Sugar or Pie Pumpkin in the US. You can also use canned pumpkin.
- To make vegan - Use vegetable stock.
- Storing - Soup will keep in an airtight container in the fridge for 4 days or in the freezer for 3 months.
- Updates - First Published January 8, 2017. Last Updated February 18, 2019 with more photos and tips. No changes to the recipe.
- Nutrition - Nutrition information is a rough estimate based on one serve.
Nutrition Information:Yield: 4
Amount Per Serving:Calories: 270Saturated Fat: 1gCholesterol: 7mgSodium: 404mgCarbohydrates: 36gFiber: 5gSugar: 10gProtein: 9g