Description
This Pumpkin Sweet Potato Soup is creamy, naturally sweet, and deeply flavorful thanks to roasted veggies, smoked paprika, and a hint of cayenne. It’s healthy, comforting, and ready with minimal effort.
Ingredients
1 medium sugar pumpkin (or 1 15-oz can pure pumpkin puree)
2 large sweet potatoes, peeled and cubed
1 large yellow onion, roughly chopped
3 cloves garlic, minced
3 tbsp olive oil or avocado oil
4 cups vegetable broth (low sodium)
1 tsp smoked paprika
1/2 tsp ground cinnamon
1/4 tsp cayenne pepper (optional)
Salt and black pepper to taste
1/2 cup full-fat coconut milk (for garnish)
Toasted pumpkin seeds (pepitas) for garnish
Instructions
1. Preheat oven to 400°F (200°C). If using fresh pumpkin, cube it. Toss pumpkin and sweet potatoes with 2 tbsp oil, salt, and pepper.
2. Roast vegetables 25-30 minutes until tender and caramelized.
3. In a large pot, heat 1 tbsp oil over medium heat. Sauté onion 5 minutes until translucent.
4. Add garlic; cook 1 minute until fragrant.
5. Add roasted pumpkin, sweet potatoes, broth, paprika, cinnamon, and cayenne. Bring to boil, reduce heat, and simmer 10 minutes.
6. Blend soup until completely smooth (immersion or countertop blender).
7. Return to pot, adjust seasoning, and thin with broth if needed.
8. Serve hot, drizzled with coconut milk and sprinkled with pepitas.
Notes
Storage: Refrigerate up to 4 days in airtight container, or freeze up to 3 months. Thaw overnight before reheating.
Tips: Always season in layers. Never skip roasting for best flavor. Blend thoroughly for velvety texture. Use coconut milk only as garnish, not boiled.
Alternatives: Use canned pumpkin instead of fresh. Swap coconut milk with Greek yogurt or sour cream. Adjust cayenne for spice level. Add thyme or rosemary for herbal notes.
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Category: Soup
- Method: Roasting & Blending
- Cuisine: American
Nutrition
- Serving Size: 1 bowl
- Calories: 240
- Sugar: 8g
- Sodium: 500mg
- Fat: 12g
- Saturated Fat: 5g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 31g
- Fiber: 6g
- Protein: 4g
- Cholesterol: 0mg