Pumpkin and Sweetpotato Soup combines the perfect complementary autumn flavors of sweetpotatoes, pumpkin, sage and seasonal spices. This nourishing pressure cooker pumpkin and sweetpotato soup with coconut milk will help you feel good in the winter months.
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This post is sponsored by NC Sweetpotatoes, as part of a long-term partnership.
I can’t believe I used to not enjoy soup. I felt like it had no substance or flavor.
That is definitely NOT the case with this sweetpotato pumpkin soup. It’s full of flavor, it’s creamy and it’s hearty in the perfect, cozy, fall soup way.
Pressure cookers are great for making soups quickly – Another favorite is tortellini soup in the instant pot.
But, it’s a little different from this instant pot pumpkin soup recipe. This recipe is light, yet creamy and hearty, in the same respect.
This pumpkin sweet potato soup recipe will make you a soup believer, too. I promise.
It’s not as hearty as my slowcooker chicken pumpkin chili recipe, but it’s delightful in its own right. And, it’s much easier than it sounds.
Why We Love Instant Pot Pumpkin Soup
We’re making sweetpotato and pumpkin soup with canned pumpkin and coconut milk – hooray for the canned goods convenience.
- Made in the instant pot! The instant pot offers a great shortcut to speed things up vs. on the stove, and it makes this one-pot pumpkin and sweetpotato soup so easy for a weeknight.
- They go well together! Pumpkin is a great example of things to eat with sweetpotatoes – the two are a match made in heaven and complement each other nicely.
- Easy, wholesome ingredients – Pressure cooker pumpkin soup brings you everything you want and need from a storebought soup into your own home. Except, no weird or artificial ingredients
- For everyone in the house – This soup was enjoyed by everyone in our house – baby, toddler and adults. My trick for kids is adding croutons – they go a long way.
- Veggie rich – In this pumpkin and sweetpotato soup recipe, you’re getting two sources of veggies and some nourishing spices.
- Creamy and Smooth – This easy sweetpotato soup is the definition of comfort. It’s warm, creamy, smooth and flavorful. You’ll want to eat it over and over again.
- Versatile – While the flavors are great for fall, the soup is light enough to enjoy any time of year, especially since you can keep canned pumpkin and sweetpotatoes on hand, and sweetpotatoes are available year-round.
Pumpkin Sweetpotato Soup: Easy Ingredients
There’s always the debate of pumpkin vs. sweetpotato, but I figured why not pair them and have them play off each other?
They both have exceptional nutrition profiles and are strong supporters of immunity.
If you’re like me and can’t choose between a pumpkin vs. sweetpotato soup, you can have the best of both worlds.
Here’s what you need, with some notes about each.
- sweetpotatoes – I typically buy medium-sized sweetpotatoes. Yams or butternut squash would also work.
- pumpkin puree – Note this is NOT pumpkin pie mix.
- full fat coconut milk – You can find this sometimes in the ethnic sections or baking aisles of your grocery store. You want the full-fat as low-fat or fat-free will be too watery and lack flavor.
- vegetable broth – You can use chicken broth if you don’t need the soup to be vegan.
- maple syrup – If you want to limit the added sugar, maple syrup isn’t even necessary because sweetpotatoes are naturally sweet, especially once they cook and caramelize.
- sage – Sage in pumpkin soup is a real winner. Sage is a fun fall and winter spice that adds some depth and a subtle earthy flavor to balance the sweetness.
- onion – Every tasty soup starts with onions, plus they add a bunch of antioxidants!
- olive oil – You could also use butter, coconut oil, or avocado oil.
- spices – cinnamon, ginger, salt, pepper – These really create the fragrant smells and comforting, warm taste.
This naturally dairy free pumpkin soup is truly the best easy vegan pumpkin soup recipe I’ve tried.
In fact, it’s one of my favorite postpartum freezer meals because it’s so full of nourishing, immune-boosting ingredients. And so warm and comforting.
And we know EASY is the name of the game in the postpartum life.
How to Make Sweetpotato Pumpkin Soup
The prep for this easy vegetarian soup recipe in the instant pot is so easy.
If you’re intimidated by cooking anything in the instant pot, this is a great beginner recipe for sweetpotato pumpkin soup in the pressure cooker.
First, start by chopping your veggies, which is really just the onion and sweet potatoes.
Dice the onion and then, using the sautee function on the instant pot, throw the diced onion in. This vegetable chopper comes in handy!
I’ll usually pre-dice a bunch of options to freeze for later. Then, just throw the frozen onions in when you need them!
While the onion is cooking, peel and cube the remaining sweetpotatoes.
Add the sweetpotatoes and other ingredients into the instant pot and cook on high for 3 minutes.
Then you get to blend everything. I recommend using an immersion blender which is my favorite!
You’ll see upon blending that this pumpkin sweetpotato soup recipe creates a delightfully creamy result.
You can add more milk to make it creamier (or use heavy cream), or more broth to thin it out a bit.
If you want your soup to be vegan, try more coconut milk or another plant-based cream option.
To make this soup on the stovetop or crockpot, scroll down to the FAQ section.
Tips and Tricks
Since this vegan sweetpotato soup recipe is easy and quick, there aren’t many shortcuts needed. However, there are ways to save some time.
- Chop ahead of time – Chop the sweetpotatoes and onion the day before or earlier in the day to save time. Or, buy pre-chopped – no shame in that game.
- Add another minute if needed– Your sweetpotatoes should be soft after 3 minutes of cooking in the instant pot. However, add another minute if they still feel tough to the touch.
- Don’t skip the fat – Make sure you opt for full fat coconut milk in a can – this sweetpotato and coconut milk soup is extra creamy and cozy with the extra fat. If you’re not vegan, you can use heavy cream.
- I prefer using an immersion blender to blend because it’s one less thing to clean. You just blend it in the instant pot. However, you can also use a high speed blender or food processor or Vitamix.
- Other fun topping ideas – hot sauce, coconut milk, croutons, fresh herbs, candied ginger, other nuts/seeds…It really depends on how crunchy you want your toppings to be. Sometimes, simpler is better.
Nothing not to love, it’s so flavorful, subtly sweet and pairs well with a crusty bread. You’ll love this sweetpotato pumpkin soup all winter!
Yes, this sweetpotato pumpkin soup can be frozen. Just let it cool completely and store it in an upright, freezer safe container. I love these silicone freezer containers. Freeze it for up to 3 months.
If you’ve chosen to freeze your soup and want to reheat it, you could either thaw it overnight and then reheat in the microwave, or you could also toss it in a saucepan over low to medium-low heat until it reaches a warm, thick consistency.
Yes, to make the soup on your stovetop, use a big saucepan. You’ll still begin with sauteing the onions and diced sweetpotatoes, and then adding the other ingredients. Once you add them, you’ll simmer for 20-30 minutes.
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- 2 tablespoons olive oil
- 1 medium to large onion, chopped
- 2 cloves garlic
- 2 large sweetpotatoes, diced and peeled (4-5 cups)
- 1 15-ounce can of full fat coconut milk
- ½ cup pumpkin puree (not pumpkin pie filling)
- 2 cups low-sodium vegetable broth
- 1 tablespoon maple syrup
- 1 1/2 teaspoons chopped fresh sage leaves
- 1 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- 1/2 teaspoon ground cinnamon
- ¼ tsp ground ginger
- Pumpkin seeds, for topping
- Turn Instant Pot to saute feature and add 2-3 T olive oil. After a minute, add in diced garlic and onion. Saute both for 2-5 minutes, or until they start to soften and become fragrant.
- While they are sauteing, dice your sweetpotatoes.
- Add the remaining ingredients into the Instant Pot and turn off saute function.
- Give all of the ingredients a good mix and add to Instant Pot. Turn to pressure cook feature. Set for 3 minutes on high. Note that it may take 10-12 minutes before it starts cooking, as the Instant Pot heats up. the
- After the timer goes off, quick release Instant Pot, open the vent and let steam out.
- Remove the Instant Pot top. The sweetpotato chunks should be very soft. The mixture may look a little watery. Grab an immersion blender or Vitamix and blend the mixture until smooth. If soup is too thick at this point, you can add more broth or water. If soup is not sweet enough, add a bit more maple syrup.
- Garnish with pumpkin seeds, sage or other options.
To freeze, let cool completely. Keep in a freezer safe container for up to 3 months.
If you don't have an immersion blender, you can use a Vitamix or food processor.
Maple syrup can be omitted for a less sweet soup.
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Amount Per Serving: Calories: 466Total Fat: 33gSaturated Fat: 22gTrans Fat: 0gUnsaturated Fat: 9gCholesterol: 0mgSodium: 656mgCarbohydrates: 41gFiber: 8gSugar: 12gProtein: 8g