Roasted Pumpkin and Sweet Potato Soup Recipe for Cozy Fall Nights

Why you will love this soup:

• This creamy, dairy-free pumpkin soup feels indulgent while staying light — it has the same comforting richness as dairy-free cream soups.
• It’s straightforward to prepare and reheats beautifully, so it’s ideal for leftovers and meal prep.
• Made without cream, this soup is healthy and suits paleo, vegan and Whole30 preferences when you use compliant ingredients.

Ingredients:

Refer to the recipe card below for exact measurements.

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• Pumpkin – Roasting concentrates the flavor. Substitute butternut or kabocha if preferred.
• Sweet potato – Any variety works; yams can be used as an alternative.
• Spices – A blend of sea salt, black pepper, cinnamon, dried thyme, bay leaves and dried sage provides depth and warmth.
• Coconut milk – Full-fat coconut milk gives a thick, velvety texture without dairy.
• Oils – Avocado and coconut oil are used here; you can swap olive oil, butter or ghee if not keeping it vegan.
• Onion – White, yellow or sweet onion all work well.
• Vegetable broth – Use homemade or store-bought; chicken or bone broth can replace it if you’re not vegan.

Recipe variations:

• Not vegan? Swap vegetable broth for chicken or bone broth for extra savory depth.
• Prefer a thinner soup? Increase the broth or the coconut milk until you reach your desired consistency.

How to make pumpkin and sweet potato soup:

1. Step 1: Preheat the oven to 400°F (200°C). Wash and dry the pumpkin and sweet potato. Halve the sweet potato, place on a parchment-lined baking sheet, brush with 1/2 tablespoon avocado oil per half and season with salt and pepper. Halve the pumpkin, remove seeds, and place it on the sheet with the sweet potato. Roast for 30 minutes, until tender and caramelized.

2. Step 2: In a large pot over medium heat, melt the coconut oil. Add the chopped onion and cook until translucent, a few minutes.

3. Step 3: Chop the roasted pumpkin and sweet potato (you can leave the skins on) and add them to the pot with the onion. Add the broth, coconut milk, bay leaves and spices, stir to combine, cover and simmer gently for 15 minutes to meld flavors.

4. Step 4: Cool slightly, then blend the soup with an immersion blender or in batches in a countertop blender until smooth. Adjust seasoning and serve warm.

Top tips:

• Keeping the skins on the pumpkin and sweet potato preserves extra vitamins and fiber and won’t affect the texture once the soup is blended.
• Storage: Refrigerate leftovers in an airtight container for up to 7 days, or freeze for up to 3 months. Thaw and reheat gently, adding a splash of broth or coconut milk if needed.

The skins contain nutrients and fiber. They also soften when roasted and become indistinguishable once blended, making preparation easier.

Yes. If you don’t have an immersion blender, blend the soup in batches in a countertop blender until smooth. Allow hot soup to cool slightly before blending and vent the lid slightly to release steam.

No. Pumpkin and sweet potatoes are starchy vegetables, so this recipe is higher in carbohydrates per serving.

No. The flavor profile is warm and slightly sweet from roasted vegetables and cinnamon, rather than hot or spicy.

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