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Pumpkin SweetPotato Soup (In the Instant Pot)

Pumpkin and Sweet Potato Soup combines the perfect complementary autumn flavors of sweet potatoes, pumpkin, sage and seasonal spices. This nourishing pumpkin and sweet potato soup with coconut milk will help you feel good in the winter months.

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I can’t believe I used to not be a lover of soup. Finally, something clicked and I came to appreciate their cozy comfort and warming spirits.

And this instant pot pumpkin soup recipe fits the bill. Another favorite is this tortellini soup in the instant pot, which gives off a different vibe.

If you’re like me, this pumpkin sweet potato soup recipe will make you a believer, too. I promise.

It’s not as hearty as my slowcooker chicken pumpkin chili recipe, but it’s delightful in its own right.

nourishing pumpkin sweet potato soup in white bowl topped with pepitas

Any way I can take a shortcut, I do it.

So when I learned that I can make pumpkin soup in the instant pot instead of standing over the stove, you bet I was all about it.

It’s a keeper and another sweet potato instant pot recipe, like this easy instant pot sweet potato casserole recipe.

Pumpkin is a great example of things to eat with sweet potatoes – the two are a match made in heaven and complement each other nicely.

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!

This soup was enjoyed by everyone in our house – baby, toddler and adults.

It’s a great sweet potato recipe for toddlers and a great way to use sweet potatoes for baby led weaning, too.

The fat in the coconut milk is great for growing babies’ brains, plus you’re getting two sources of veggies and some spices.

Pumpkin Sweet Potato Soup Ingredients

There’s always the debate of pumpkin vs. sweet potato, 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.

So, I create this naturally dairy free pumpkin soup. It’s the best easy vegan pumpkin soup recipe I’ve tried.

It’s one of my favorite postpartum freezer meals because it’s so full of nourishing, immune-boosting ingredients. And so warm and comforting.

teal cutting board with diced sweet potatoes

Plus, adding sweet potatoes to soup is just another way to use sweet potatoes.

  • sweet potatoes
  • pumpkin puree (NOT pumpkin pie mix – always need to clarify)
  • full fat coconut milk
  • vegetable broth (can use chicken broth if not vegan)
  • maple syrup
  • sage
  • onion
  • olive
  • spices – cinnamon, ginger, salt, peper

If you want to limit the added sugar, maple syrup isn’t even necessary because sweet potatoes are naturally sweet, especially once they cook and caramelize.

In terms of equipment, I recommend an immersion blender and vegetable chopper to speed things up.

How to Make This Pumpkin and Sweet Potato Soup Recipe

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 sweet potato pumpkin soup in the pressure cooker.

First, start by chopping your veggies, which is really just the onion and sweet potatoes.

diced onions in instant pot

Dice the onion and then, using the sautee function on the instant pot, throw the diced onion in. Pro tip – I usually freeze onions so I have them pre-diced and just throw them in.

But, this vegetable chopper comes in handy!

diced sweet potatoes in instant pot to make soup

While the onion is cooking, peel and cube the remaining sweet potatoes. Add the sweet potatoes 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!

instant pot with sweet potatoes, pumpkin, spices and coconut milk

You’ll see upon blending that this pumpkin sweet potato 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 For The Creamiest Soup

Since this vegan sweet potato soup recipe is easy and quick, there aren’t many shortcuts needed. However, there are ways to save some time.

  • Chop the sweet potatoes and onion the day before or earlier in the day to save time. Or, buy pre-chopped – no shame in that game.
  • Your sweet potatoes should be soft after 3 minutes of cooking in the instant pot. However, add another minute if they still feel tough to the touch.
  • Make sure you opt for full fat coconut milk in a can – this sweet potato 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.
creamy sweet potato soup in instant pot

Nothing not to love, it’s so flavorful, subtly sweet and pairs well with a crusty bread. You’ll love this soup all winter!

FAQ

Can you freeze sweet potato pumpkin soup?

Yes, this sweet potato 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.

How to reheat pressure cooker soup

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.

Can this soup be made on the stovetop?

To make the soup on your stovetop, use a big saucepan. You’ll still begin with sauteing the onions and diced sweet potatoes, and then adding the other ingredients. Once you add them, you’ll simmer for 20-30 minutes.

pumpkin sweet potato soup in white bowl topped with pepitas

Other Warm, Comfort Recipes:

pumpkin sweet potato soup in white bowl topped with pepitas
Yield: 4 servings

Pumpkin Sweet Potato Soup

Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes

Pumpkin sweet potato soup combines the hearty, nourishing flavors of autumn in an easy 30 minute vegan instant pot recipe.

Ingredients

  • 2 tablespoons olive oil
  • 1 medium to large onion, chopped
  • 2 cloves garlic
  • 2 large sweet potatoes, 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

Instructions

  1. Turn Instant Pot to sautee feature and add 2-3 T olive oil. After a minute, add in diced garlic and onion.  Sautee both for 2-5 minutes, or until they start to soften and become fragrant.
  2. While they are sauteeing, dice your sweet potatoes.
  3. Add the remaining ingredients into the Instant Pot and turn off saute function.
  4. 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
  5. After the timer goes off, quick release Instant Pot, open the vent and let steam out.
  6. Remove the Instant Pot top. The sweet potato 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.
  7. Garnish with pumpkin seeds, sage or other options.





Notes

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.

Nutrition Information:

Yield:

4

Serving Size:

1

Amount Per Serving: Calories: 521Total Fat: 33gSaturated Fat: 22gTrans Fat: 0gUnsaturated Fat: 9gCholesterol: 1mgSodium: 844mgCarbohydrates: 52gFiber: 11gSugar: 14gProtein: 11g

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pumpkin sweet potato soup recipe

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  1. This Pumpkin Sweet Potato soup looks awesome – cold temps forecast for tomorrow and we will be making this soup! Thank you!

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