Pumpkin & Sweet Potato Soup

Creamy, comforting, healthy, and delicious! This soup is the perfect lunch on a cold winter's day.

Pumpkin & Sweet Potato Soup

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  • Prep Time


  • Total Time


  • Servings



  • 1

    Tbsp butter

  • 1

    Tbsp extra virgin olive oil

  • ½

    cup diced yellow onion

  • 2

    large carrots, peeled & chopped

  • 4

    small orange-fleshed sweet potatoes, peeled & cut into ½-inch cubes (about 4 cups chopped)

  • 2

    garlic cloves, minced

  • cups pure pumpkin puree

  • 3

    cups vegetable stock

  • ½

    cup apple cider

  • ½

    tsp ground cinnamon

  • ¼

    tsp ground nutmeg

  • 1

    tsp pure maple syrup

  • Kosher salt & freshly ground black pepper


Melt butter and olive oil in a large saucepan set over medium heat. Cook the onion until softened, stirring often, about 5 minutes. Add in the chopped carrots and sweet potatoes, and cook for an additional 5 minutes, stirring often. Add in the garlic and cook for 30 seconds, stirring constantly. Add in the pumpkin puree, vegetable stock, and apple cider. Bring mixture to a boil, cover, and reduce heat to simmer. Cook, covered, until the vegetables are fork-tender, about 20 minutes. Puree using an immersion blender, or in batches using a blender or food processor. Stir in the cinnamon, nutmeg, ans maple syrup. Season to taste with salt and pepper. Nutritional Information Per Serving: 278.9 calories, 7.2 grams fat, 2.4 grams saturated fat, 9 grams fiber, 6.9 grams sugar, 5.8 grams protein


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