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Pumpkin and Sweetpotato Soup combines the perfect complementary autumn flavors of sweetpotatoes, pumpkin, sage, coconut milk and seasonal spices. This nourishing pumpkin soup with sweetpotato can be made in under 30 minutes in your pressure cooker and will help warm you up in the winter months!

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I can’t believe I used to ignore soup. I felt like it had no substance or flavor, and would never “satisfy” me.

That is definitely NOT the case with this sweetpotato pumpkin soup. It’s extremely full of flavor, it’s creamy, AND it’s hearty in the perfect, cozy, fall soup way. Sweetpotato Pumpkin Soup is perfect to eat on its own, or pair with a nice sandwich or side salad.

Pressure cookers are great for making soups quickly. Another favorite is this instant pot white bean sweetpotato soup. But, its are a little different from this instant pot pumpkin soup recipe.

This sweetpotato and pumpkin soup with coconut milk recipe is light, yet creamy and hearty, in the same respect. You can see from all the positive reviews how much readers like this one.

This pumpkin sweetpotato soup recipe will make you a soup believer, too. I promise! It’s so good as an easy weeknight dinner or postpartum recovery food.

It’s not as hearty as this slowcooker chicken pumpkin chili recipe, but it’s delightful in its own right. And, it’s much easier than it sounds.

Why We Love Pumpkin Sweetpotato 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. If you have an immersion blender, even easier!
• 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.
• Great meal for the whole family– Pressure cooker pumpkin soup brings you everything you want and need from a store-bought soup into your own home. This soup was enjoyed by everyone in our house – baby, toddlers and adults. My trick for kids is adding croutons and pumpkin seeds – they go a long way and provide some fun “crunch” and flavor.
• Vegetable-rich – In this pumpkin soup with sweetpotato, you’re getting two sources of veggies and some nourishing spices. Keep your vegetable chopper nearby to speed up the chopping process. Leeks and carrots would also be great additions.
• 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.

This easy pumpkin and sweetpotato soup is a wonderful sweetpotato recipe for toddlers and a great way to use sweetpotatoes for baby led weaning, too.

Easy Ingredients For Your 20 Minute Soup

If you’re like me and can’t choose between a pumpkin vs. sweetpotato soup, you can have the best of both worlds. They both have exceptional nutrition profiles and are strong supporters of immunity.

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, which would be much too sweet. Just cans of plain pumpkin puree.
• 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.
• bone broth or vegetable broth – You can use chicken broth or bone broth if you don’t need the soup to be vegan. Bone broth will add more protein and is my preference.
• maple syrup – If you want to limit the added sugar, maple syrup isn’t necessary because sweetpotatoes are naturally sweet, especially once they cook and caramelize.
• sage – Sage in this pumpkin soup recipe 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.

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

This naturally dairy free pumpkin soup is truly the best easy vegan pumpkin soup recipe I’ve ever made.

In fact, it’s one of my favorite postpartum freezer meals because it’s so full of nourishing, immune-boosting ingredients, like Vitamin A, Vitamin C, fiber and extra from the bone broth.

Warm foods and simple soups can be very nourishing and recovery-promoting in the postpartum time. And we know EASY is the name of the game in the postpartum life.

How to Make Sweetpotato Pumpkin Soup

The prep is quick and simple for this easy vegetarian soup recipe in the instant pot.

If you’re intimidated by cooking anything in the instant pot, this is a great beginner recipe because you just add all of the ingredients and let the pressure cooker work its magic.

First, start by chopping your veggies (this is where I really depend on my vegetable chopper), which is really just the onion and sweetpotatoes.

Then, using the sautee function on the instant pot, throw the diced onions in.

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 broth, to thin it out a bit.

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.
• Stovetop – 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.

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!

Storage Tips

Can you freeze sweetpotato pumpkin soup?

Yes, this sweetpotato pumpkin soup can be frozen. Just let it cool completely and store it in an upright, freezer safe container or souper cubes. I also love these silicone freezer containers.

Freeze it for up to 3 months.

How to reheat soup

If you’ve chosen to freeze your soup and want to reheat it, you have a few options.

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.

More Soup Recipes

• Kale Meatball Soup
• Barley Vegetable Soup with Lentils
• Chicken and Butternut Squash Soup
• Chicken Sweetpotato Chili
• Tortellini Soup in the Instant Pot

Servings 4 servings

Pressure Cooker Pumpkin Sweetpotato Soup

Sarah Schlichter, MPH, RDN

Pumpkin and Sweetpotato Soup combines the perfect complementary autumn flavors of sweetpotatoes, pumpkin, sage, coconut milk and seasonal spices. This nourishing pumpkin soup with sweetpotato can be made in under 30 minutes in your pressure cooker and will help warm you up in the winter months!

4.75 from 8 ratings

Print Pin

Prep Time 5 minutes mins

Cook Time 15 minutes mins

Total Time 20 minutes mins

Ingredients  

1x2x3x

• 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 bone broth or 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 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.
2. While they are sauteing, dice your sweetpotatoes.
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 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.
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.
• To add more protein (and if not vegan), swap in bone broth for vegetable broth. 

Stovetop Version:

To make sweetpotato and pumpkin 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, slowly using your immersion blender to liquify everything. Then, simmer for 20-30 minutes.

Storage: To freeze, let the soup cool completely and store it in an upright, freezer-safe container or souper cubes. I also love these silicone freezer containers. Freeze it for up to 3 months.

 

Equipment

KitchenAid Variable Speed Corded Hand Blender – KHBV53

Instant Pot Duo Nova Pressure Cooker 7 in 1, 6 Qt, Best for Beginners

Souper Cubes 2-Cup Extra-Large Silicone Freezer Tray with lid- 2 pack – makes 4 perfect 2 cup portions – freeze soup, stew, sauce, or meals (2 Cup tray, Aqua color, pack of 2, with lids)

ZEML 32 oz. Deli Food Storage Freezer Containers With Leak-proof Lids – 24 Sets

Nutrition

Serving: 1Calories: 476kcalCarbohydrates: 38gProtein: 9gFat: 34gSaturated Fat: 25gPolyunsaturated Fat: 1gMonounsaturated Fat: 6gSodium: 709mgPotassium: 806mgFiber: 7gSugar: 14gVitamin A: 20799IUVitamin C: 10mgCalcium: 82mgIron: 3mg

Did you make this recipe?Let us know how it was!