Description
Creamy and warming, pumpkin and sweet potato soup is an easy, healthy, vegetarian soup that can be made with canned pumpkin on the stovetop or in the slow cooker or Instant Pot.
Ingredients
- 1 tbsp olive oil
- 1/2 white onion, chopped
- 1 tsp minced chipotle pepper, from a can of chipotle in adobo
- 1 tsp granulated garlic powder
- 2 tsp pumpkin pie spice
- 1 tsp kosher salt
- 1 (15-oz) can pumpkin puree
- 6 cups chopped, peeled sweet potato
- 1 quart vegetable broth, or chicken stock if not vegetarian
- To add at the end:
- 2 tbsp fresh lemon juice
- 1 tbsp maple syrup
- ⅓ cup canned, unsweetened coconut milk, or heavy cream
- 1 tsp salt, optional
Instructions
1. In a large pot or Dutch oven, heat the olive oil over medium heat. Add the onion and sauté until translucent, about 5 minutes. Add the chipotle pepper, garlic powder, pumpkin pie spice, and salt, stirring to combine. Cook for 1 minute, until the spices are fragrant.
2. Add the pumpkin, sweet potatoes, and vegetable broth, stirring to combine.
3. Cover, bring to a boil, then reduce to a simmer. Cook for 25-30 minutes or until the sweet potato is very tender.
4. Turn off the heat. Using an immersion blender, carefully blend the soup until it’s smooth and creamy. Alternatively, transfer the soup in batches to a blender and blend on high until smooth.
5. Add the lemon juice, maple syrup, coconut milk or cream, and additional salt, if desired.
6. For Slow Cooker: After sautéing onion and spices, transfer to a 6-quart slow cooker. Add pumpkin, sweet potatoes, and broth. Cover and cook on high for 4-5 hours or low for 6-7 hours until tender. Blend and stir in finishing ingredients.
7. For Instant Pot: Set to sauté mode, cook onion and spices. Add remaining ingredients, seal, and pressure cook on high for 8 minutes. Quick release, blend, and finish with lemon juice, syrup, and coconut milk or cream.
Notes
See above post for ingredient substitutions.
If you’re sensitive to spice, leave out the chipotle pepper. Or, if you like things extra spicy, double the amount.
The maple syrup adds a nice balance to the earthiness of the pumpkin, but you can omit it to keep this recipe free of added sugar and Whole30 friendly.
Leftover soup thickens up considerably in the fridge. To thin it back out, simply reheat and add a splash of vegetable stock.
- Prep Time: 5 minutes
- Cook Time: 25 minutes
- Category: Soup
- Method: Stovetop, Slow Cooker, Instant Pot
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 210
- Sugar: 12g
- Sodium: 713mg
- Fat: 5g
- Saturated Fat: 3g
- Unsaturated Fat: 3g
- Trans Fat: 0g
- Carbohydrates: 39g
- Fiber: 6g
- Protein: 3g
- Cholesterol: 0mg