As the autumn air grows crisp, there’s nothing more comforting than a warm, nutrient-packed bowl of soup. This Pumpkin & Sweet Potato Soup is not only velvety and flavorful, but it’s also loaded with anti-inflammatory ingredients that promote wellness. Perfect for anyone looking for Healthy Simple Soup Recipes, this dish combines the earthy sweetness of sweet potatoes with the creamy richness of pumpkin, all enhanced by warming spices.
Whether you’re following a clean eating plan, exploring AIP-friendly soups, or simply wanting a cozy meal packed with nutrients, this recipe is the ultimate Healthy Autumn Soup. Let’s dive into this bowl of fall-inspired goodness!
Why You’ll Love This Recipe
- Anti-Inflammatory Benefits: Ingredients like sweet potatoes, pumpkin, and ginger are known for reducing inflammation and promoting digestive health.
- Rich in Nutrients: Packed with vitamins A and C, this is a perfect Nutrient Dense Fall Recipe for supporting immune health during the cooler months.
- Easy and Versatile: Ideal for busy days, this soup can be made on the stovetop, in the crockpot, or even blended for a creamy finish.
- Diet-Friendly: Suitable for paleo, AIP, and gluten-free diets, this is a great option for Whole Foods Soup Recipes.
Ingredients for Anti-Inflammatory Pumpkin & Sweet Potato Soup
Main Ingredients:
- 2 medium sweet potatoes, peeled and cubed
- 1 cup canned pumpkin puree (or roasted pumpkin for extra depth)
- 1 medium onion, diced
- 2 cloves garlic, minced
- 1 tablespoon fresh ginger, grated
- 1 teaspoon ground cinnamon
- 1 teaspoon turmeric powder (optional, for added anti-inflammatory benefits)
- 1/2 teaspoon smoked paprika or chili powder (for a subtle kick)
- 3 cups vegetable broth (or chicken broth for a richer flavor)
- 1 cup coconut milk (or substitute with almond milk for a lighter option)
- 2 tablespoons olive oil or avocado oil
Optional Add-ins:
- 1 tablespoon maple syrup (for added sweetness)
- A pinch of nutmeg for warm, earthy undertones
- Pumpkin seeds or chopped nuts for garnish
How to Make Pumpkin & Sweet Potato Soup
1. Roast the Vegetables (Optional for Added Flavor)
For a deeper flavor, toss the sweet potatoes, onion, and garlic with olive oil, cinnamon, and a pinch of salt. Roast in the oven at 400°F (200°C) for 20–25 minutes until golden and tender.
2. Sauté the Aromatics
Heat olive oil in a large pot over medium heat. Add the diced onion, minced garlic, and grated ginger. Sauté for 5 minutes, until softened and fragrant.
3. Combine and Simmer
Add the cubed sweet potatoes, pumpkin puree, cinnamon, turmeric, smoked paprika, and vegetable broth. Stir to combine. Bring the mixture to a boil, then reduce the heat and let it simmer for 20 minutes until the sweet potatoes are tender.
4. Blend Until Creamy
Using an immersion blender, puree the soup until smooth and creamy. Alternatively, transfer it in batches to a blender and blend until velvety. Stir in the coconut milk and adjust seasoning with salt and pepper.
Tip: For a chunkier soup, blend only half of the mixture and leave some texture.
5. Garnish and Serve
Ladle the soup into bowls and top with a drizzle of coconut milk, a sprinkle of pumpkin seeds, and fresh sage leaves for garnish.
Crockpot Method
Prefer a hands-off approach? This recipe works perfectly in a slow cooker.
- Add all the ingredients (except coconut milk) to the crockpot.
- Cook on low for 6–8 hours or high for 3–4 hours.
- Blend, stir in the coconut milk, and serve!
Health Benefits of This Soup
- Anti-Inflammation Potatoes: Sweet potatoes are rich in antioxidants like beta-carotene, which can help reduce inflammation and support healthy digestion.
- Pumpkin Power: Loaded with vitamins A and C, pumpkin helps boost immunity and promotes glowing skin.
- Gut-Friendly Ingredients: Coconut milk and ginger support digestion and soothe the gut, making this an ideal choice for those with sensitive stomachs.
- Soups Good for Pancreas: With nutrient-dense, easily digestible ingredients, this soup is gentle on the pancreas and great for overall digestive health.
Tips for the Best Fall Blended Soups
- Texture Perfection: Blend thoroughly for a silky finish or leave a few chunks for added texture.
- Add Protein: For a heartier meal, stir in cooked chicken, lentils, or chickpeas after blending.
- Adjust Spices: Customize the warmth by increasing cinnamon or adding ground cumin for a savory twist.
- Storage: This soup tastes even better the next day! Store in an airtight container in the fridge for up to 5 days or freeze for up to 3 months.
Serving Suggestions
- Serve with a slice of warm crusty bread or a side of roasted vegetables.
- Pair with a light autumn salad made with kale, apples, and walnuts for a complete meal.
- Garnish with a drizzle of olive oil, toasted seeds, or even crispy bacon for extra indulgence.
Why This Recipe Stands Out
This Healthy Autumn Soup is everything you want in a fall recipe—nutritious, flavorful, and incredibly easy to make. The combination of creamy pumpkin and sweet potatoes creates a naturally sweet base, while warming spices like cinnamon and turmeric make it the perfect comfort food for chilly days. Whether you’re looking for Clean Butternut Squash Soup alternatives or a nutrient-packed meal, this soup checks all the boxes.
Nutritional Information (Per Serving)
- Calories: 210
- Protein: 3g
- Carbs: 25g
- Fat: 12g
- Fiber: 5g
