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+ servings

Pumpkin and Sweet Potato Soup

Rich and creamy pumpkin and sweet potato soup is full of flavor and super simple to make. Sweet potatoes, apples, onions, and pumpkin puree together to make a delicious bowl full of fall flavors (but it's easy to enjoy year-round).
Course Soup
Cuisine American
Diet LOW CALORIE, Paleo, Vegan
Prep Time 8 minutes
Cook Time 30 minutes
Total Time 38 minutes
Servings 6 servings
Calories 160kcal
Author Lauren


  • 1 tablespoon olive oil
  • 1 small yellow onion chopped
  • 1 small apple peeled and diced
  • 1 tablespoon fresh thyme leaves
  • 4 cups chicken or vegetable broth
  • 4 cups sweet potato peeled and cut into 1-inch pieces
  • salt and pepper
  • 2 tablespoons maple syrup
  • ¼ teaspoon cinnamon
  • teaspoon nutmeg
  • 1 milk or nut milk
  • 1 cup canned pumpkin puree
  • ¼ cup roasted pumpkin seeds for serving


  • SAUTE THE ONION AND APPLE: In a dutch oven or stock pot, heat the oil over medium. Once the oil is hot, add the onion, apple, and thyme. Sauté for 5 minutes or until the onion edges become golden.
  • BOIL AND SIMMER: Add the broth, sweet potatoes, 1 teaspoon of salt, ¼ teaspoon of black pepper, maple syrup, cinnamon, and nutmeg to the pot. Bring to a boil, then reduce to a simmer, cover, and continue simmering for 20 minutes or until the sweet potatoes are very soft.
  • PUREE: Either using an immersion blender or a food processor, puree the mixture until completely smooth. Add the pumpkin and milk and pulse the mixture a couple more times until everything is incorporated.
  • SERVE: Season the soup with additional salt and pepper, if needed. Top with roasted pumpkin seeds and serve immediately.


  • Make it Vegan - Use vegetable broth and your favorite nut milk.
  • Make it Paleo - Use nut milk.
  • Make it Whole30 - Ditch the syrup and grab a granny smith apple to naturally pump up the sweetness and use nut milk.


Serving: 1.5cups | Calories: 160kcal | Carbohydrates: 33.3g | Protein: 4.6g | Fat: 1g | Saturated Fat: 0.6g | Monounsaturated Fat: 0.2g | Cholesterol: 3.8mg | Sodium: 706.7mg | Potassium: 602.6mg | Fiber: 5.3g | Sugar: 12.2g | Vitamin C: 6mg | Calcium: 104.8mg | Iron: 1.5mg