I experimented with thyme, sage, and cinnamon in a vegan, gluten-free, paleo Pumpkin and Sweet Potato Soup and ended up with a recipe that showcases each ingredient in an unexpected way.

Jump to Recipe

I never thought a simple blender soup could cause such arguments at the table. My Pumpkin And Sweet Potato Soup started as a last minute rescue and became the one everyone asks for in fall.

It’s got that thing that tastes rich but never heavy, like sweet potato sweetness with pumpkin depth, and a surprising bright note that makes you want another spoon. I call it my Vegan Fall Soup winner because it travels easy to potlucks and keeps well.

Sometimes I forget to follow recipes exactly and the best versions come from mistakes, not perfection.

Ingredients

Print Recipe (No Advertisments)

Pumpkin: rich in fiber, vitamin A, low calorie, gives sweet earthy flavor and creamy texture.
Sweet potato: starchy carbs, fiber, vitamins, adds natural sweetness and thick body.
Coconut milk: creamy fat, makes soup silky and rich, its slightly sweet tropical note.
Onion and garlic: savory aromatics that add depth, small amounts may boost immune support.
Thyme and sage: earthy herbs give savory, slightly minty and piney notes.
Cinnamon and nutmeg: warm spices, tiny amounts lift sweetness and cozy aroma.
Maple syrup: optional sweetener, adds caramel notes, it’s still just sugar so use sparingly.
Apple cider vinegar: bright acid that balances sweetness and helps the flavors pop.
Pumpkin seeds: crunchy topping, add healthy fats, protein and a nice textural contrast.

Ingredient Quantities

2 tbsp olive oil or coconut oil

1 medium yellow onion chopped

3 garlic cloves minced

2 lbs pumpkin (about 4 cups) peeled seeded and cut into 1 inch cubes

1 large sweet potato (about 1 lb) peeled and cubed

4 cups vegetable broth low sodium

1 (14 oz) can full fat coconut milk

1 tbsp fresh thyme leaves or 1 tsp dried thyme

6 fresh sage leaves chopped or 1/2 tsp dried sage

1/2 tsp ground cinnamon

1/4 tsp ground nutmeg (optional)

1 to 2 tbsp pure maple syrup optional

1 tbsp apple cider vinegar or lemon juice

1 to 1 1/2 tsp salt

1/2 tsp freshly ground black pepper

pumpkin seeds or extra chopped sage for garnish optional

How to Make this

Print Recipe (No Advertisments)

1. Heat 2 tbsp olive oil or coconut oil in a large pot over medium heat, add 1 medium yellow onion (chopped) and a pinch of salt, cook until soft and translucent about 5 to 7 minutes, then add 3 garlic cloves (minced) and cook 30 to 60 seconds until fragrant.

2. Add 2 lbs pumpkin (peeled, seeded and cut into 1 inch cubes) and 1 large sweet potato (about 1 lb, peeled and cubed) to the pot, stir to coat with the oil and onions for 2 to 3 minutes so they start to pick up flavor.

3. Sprinkle in 1 tbsp fresh thyme leaves or 1 tsp dried thyme, 6 fresh sage leaves chopped or 1/2 tsp dried sage, 1/2 tsp ground cinnamon and 1/4 tsp ground nutmeg if using, stir well so the spices toast a little.

4. Pour in 4 cups low sodium vegetable broth, bring to a simmer, reduce heat to medium-low, cover and cook until the pumpkin and sweet potato are very tender about 18 to 22 minutes.

5. Remove from heat, stir in the entire 14 oz can full fat coconut milk, then puree until smooth with an immersion blender right in the pot. If using a regular blender, blend in batches, vent the lid and hold it with a towel to avoid hot splashes.

6. Return soup to low heat, stir in 1 to 2 tbsp pure maple syrup if you want a touch of sweetness, and 1 tbsp apple cider vinegar or lemon juice to brighten the flavors. Season with 1 to 1 1/2 tsp salt and 1/2 tsp freshly ground black pepper, taste and adjust. Don’t add all the salt at once, start with less and raise it.

7. If the soup is too thick, thin with a few tablespoons of extra vegetable broth or water until you get the texture you like. Warm gently but don’t boil after adding the coconut milk or it can separate.

8. Serve hot topped with pumpkin seeds or extra chopped sage, and a little swirl of coconut milk or a drizzle of oil if you like. For extra flavor, toast the pumpkin seeds in a dry skillet until they pop.

9. Quick hack: if you want deeper flavor, roast the pumpkin and sweet potato at 425°F for 25 to 30 minutes instead of boiling, then proceed from step 3 using the roasted veggies and a bit less broth.

Equipment Needed

1. Large heavy bottomed pot, about 6 to 8 quarts, for sauteing the onion and simmering the soup
2. Good sharp chef’s knife, you’ll chop the pumpkin and sweet potato with this
3. Sturdy cutting board, not the flimsy kind that slides around
4. Wooden spoon or silicone spatula for stirring and scraping the pot
5. Measuring cups and spoons for the broth, coconut milk, spices and maple syrup
6. Immersion blender to puree right in the pot, or a regular blender if you prefer (have a kitchen towel handy to hold the lid so hot soup doesn’t splash)
7. Ladle or large spoon for transferring and serving
8. Rimmed baking sheet for optional roasting, and a small skillet to toast pumpkin seeds, optional but worth it

FAQ

Q: Can I use canned pumpkin or butternut squash instead of fresh pumpkin? A: Yes, you can. Use unsweetened canned pumpkin (not pumpkin pie filling) about 1 1/2 to 2 cups for a 15 oz can, or swap in equal cups of roasted butternut squash. Roasting gives deeper flavor, but boiling works fine too. If using canned, you might need a little less broth since it's denser.

Q: How do I make the soup thicker or thinner? A: For thicker soup simmer uncovered until some liquid evaporates, or add less broth next time. To thin, stir in extra vegetable broth or water while reheating. A cornstarch slurry (1 tsp cornstarch + 1 tbsp cold water) works quick if you want a small thickening boost.

Q: Can I make this ahead and freeze it? A: Yep. Cool completely, portion into airtight containers leaving some headspace, freeze up to 3 months. Thaw overnight in the fridge and reheat gently. Coconut milk can separate after freezing, so whisk briskly or blend briefly to get it smooth again.

Q: What can I use instead of coconut milk? A: You can use heavy cream for a richer, dairy version, or unsweetened oat or cashew milk for a lighter dairy free option. Note dairy makes it non vegan. If you swap, adjust seasoning because thickness and sweetness change.

Q: Any safety tips for blending hot soup? A: Let the soup cool a little, fill the blender only half full, and remove the center lid plug then cover the top with a towel while pulsing. Or just use an immersion blender right in the pot, it's faster and less messy. Hot soup will expand, so take care to avoid splatters.

Q: How do I tweak the flavor if it tastes flat or too sweet? A: Add small increments of salt first, then a splash of apple cider vinegar or lemon juice to brighten things up. If too sweet cut it with more broth or a squeeze of acid. For more warmth try extra cinnamon, a pinch of ginger or a little cayenne for heat.

Pumpkin And Sweet Potato Soup Recipe Substitutions and Variations

2 tbsp olive oil or coconut oil: if you’re out of those, use avocado oil or any neutral vegetable oil, or melted butter/ghee if you don’t need it vegan — gives a richer taste.
2 lbs pumpkin (about 4 cups): swap for one 29 oz can pumpkin puree (not pumpkin pie filling) or use the same amount of peeled cubed butternut squash or kabocha squash.
1 (14 oz) can full fat coconut milk: replace with canned evaporated milk or heavy cream for a creamy result, or try unsweetened almond or cashew milk plus 1 tbsp cornstarch to thicken if you want lighter.
1 tbsp fresh thyme or 6 sage leaves (or dried versions): use 1 tsp dried Italian seasoning, or 1/2 tsp dried rosemary plus a bay leaf, and adjust to taste.

Pro Tips

– Roast the pumpkin and sweet potato instead of boiling them. Roast at 425 F for about 25 to 30 minutes until edges are caramelized. It adds way more depth, and you can cut back on the broth since roasted veg dont give up as much water.

– Sweat the onion low and slow until it’s really soft and starting to brown a little, then add garlic at the very end so it wont burn. Browning the onion gives natural sweetness, and burnt garlic will make the soup bitter.

– Toast your spices quick in the pot for 20 to 30 seconds before adding liquid. It wakes up the cinnamon, nutmeg and dried herbs. Also save a few fresh sage leaves, fry them in oil until crisp and use as a crunchy garnish.

– Be gentle with the coconut milk. Heat it only until warm and dont let it boil or it can separate. If it does split, blitz it with an immersion blender and it usually comes back together, or whisk in a little hot broth slowly to re-emulsify.

– Taste for balance at the end, dont just salt at the start. Add a little maple if you want sweetness, and always finish with the vinegar or lemon to brighten it. Small adjustments make a big difference.

Pumpkin And Sweet Potato Soup Recipe

Recipe by Toni Baldesera

0.0 from 0 votes

I experimented with thyme, sage, and cinnamon in a vegan, gluten-free, paleo Pumpkin and Sweet Potato Soup and ended up with a recipe that showcases each ingredient in an unexpected way.

Servings

servings

Calories

289

kcal

Equipment: 1. Large heavy bottomed pot, about 6 to 8 quarts, for sauteing the onion and simmering the soup
2. Good sharp chef’s knife, you’ll chop the pumpkin and sweet potato with this
3. Sturdy cutting board, not the flimsy kind that slides around
4. Wooden spoon or silicone spatula for stirring and scraping the pot
5. Measuring cups and spoons for the broth, coconut milk, spices and maple syrup
6. Immersion blender to puree right in the pot, or a regular blender if you prefer (have a kitchen towel handy to hold the lid so hot soup doesn’t splash)
7. Ladle or large spoon for transferring and serving
8. Rimmed baking sheet for optional roasting, and a small skillet to toast pumpkin seeds, optional but worth it

Ingredients

2 tbsp olive oil or coconut oil
1 medium yellow onion chopped
3 garlic cloves minced
2 lbs pumpkin (about 4 cups) peeled seeded and cut into 1 inch cubes
1 large sweet potato (about 1 lb) peeled and cubed
4 cups vegetable broth low sodium
1 (14 oz) can full fat coconut milk
1 tbsp fresh thyme leaves or 1 tsp dried thyme
6 fresh sage leaves chopped or 1/2 tsp dried sage
1/2 tsp ground cinnamon
1/4 tsp ground nutmeg (optional)
1 to 2 tbsp pure maple syrup optional
1 tbsp apple cider vinegar or lemon juice
1 to 1 1/2 tsp salt
1/2 tsp freshly ground black pepper
pumpkin seeds or extra chopped sage for garnish optional

Directions

Heat 2 tbsp olive oil or coconut oil in a large pot over medium heat, add 1 medium yellow onion (chopped) and a pinch of salt, cook until soft and translucent about 5 to 7 minutes, then add 3 garlic cloves (minced) and cook 30 to 60 seconds until fragrant.
Add 2 lbs pumpkin (peeled, seeded and cut into 1 inch cubes) and 1 large sweet potato (about 1 lb, peeled and cubed) to the pot, stir to coat with the oil and onions for 2 to 3 minutes so they start to pick up flavor.
Sprinkle in 1 tbsp fresh thyme leaves or 1 tsp dried thyme, 6 fresh sage leaves chopped or 1/2 tsp dried sage, 1/2 tsp ground cinnamon and 1/4 tsp ground nutmeg if using, stir well so the spices toast a little.
Pour in 4 cups low sodium vegetable broth, bring to a simmer, reduce heat to medium-low, cover and cook until the pumpkin and sweet potato are very tender about 18 to 22 minutes.
Remove from heat, stir in the entire 14 oz can full fat coconut milk, then puree until smooth with an immersion blender right in the pot. If using a regular blender, blend in batches, vent the lid and hold it with a towel to avoid hot splashes.
Return soup to low heat, stir in 1 to 2 tbsp pure maple syrup if you want a touch of sweetness, and 1 tbsp apple cider vinegar or lemon juice to brighten the flavors. Season with 1 to 1 1/2 tsp salt and 1/2 tsp freshly ground black pepper, taste and adjust. Don’t add all the salt at once, start with less and raise it.
If the soup is too thick, thin with a few tablespoons of extra vegetable broth or water until you get the texture you like. Warm gently but don't boil after adding the coconut milk or it can separate.
Serve hot topped with pumpkin seeds or extra chopped sage, and a little swirl of coconut milk or a drizzle of oil if you like. For extra flavor, toast the pumpkin seeds in a dry skillet until they pop.
Quick hack: if you want deeper flavor, roast the pumpkin and sweet potato at 425°F for 25 to 30 minutes instead of boiling, then proceed from step 3 using the roasted veggies and a bit less broth.

Notes

Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.