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top down shot of a blue bowl with pumpkin sweet potato soup in it, next to pepitas, salt in a small bowl, and a dark gray napkin
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Pumpkin Sweet Potato Soup (GF, DF, Paleo, Whole30)

This Pumpkin Sweet Potato Soup recipe is the perfect fall comfort food. Creamy coconut milk gets paired with cozy fall spices in this warm dish, made even easier by using canned pumpkin instead of fresh. Cook up this healthy meal for lunch or dinner, or serve it at your Thanksgiving table. (gluten free, dairy free, paleo, Whole30)
Course Soup
Cuisine American
Keyword #paleo, dairy free, gluten free, pumpkin, soup, whole30
Prep Time 25 minutes
Cook Time 50 minutes
Total Time 1 hour 15 minutes
Servings 6
Calories 194kcal

Ingredients

  • 1 tbsp coconut oil melted
  • ½ c diced onion
  • tsp kosher salt divided (plus more to taste)
  • ½ tsp cinnamon
  • ¼ tsp ginger
  • tsp nutmeg & cloves
  • 1 lb sweet potato roasted
  • 15 oz canned pumpkin
  • 2 c chicken or veggie broth
  • 1 bay leaf
  • ½ tsp kosher salt + more to taste (in ½ tsp increments)
  • ¼ tsp ground black pepper
  • 1 c full fat coconut milk
  • Pepitas or pecans toasted or raw (optional, for garnish)

Instructions

  • Heat oven to 400 F. Use a sharp knife and cutting board to cut a sweet potato in half lengthwise. Set on a baking sheet with parchment paper and cook for 30-40 mins, until soft all the way through in both halves. Let cool for 10-15 minutes, then peel the skin away and cut the potato into chunks. Set aside.
  • Heat 1 tbsp olive oil in a large pot over medium heat. Add in diced onion and ⅛ tsp kosher salt and stir with a wooden spoon, cooking for 3-4 minutes until onion is cooked through and translucent.
  • While onion is cooking, measure out the ground cinnamon, ginger, nutmeg, and cloves into a small bowl and stir to combine. Once onion is cooked through, add the spices to the pot. Add in the cut sweet potato and stir together for a minute or two.
  • Pour in the canned pumpkin and broth, stirring to combine. Add in the bay leaf then increase to high heat to bring the pot to a boil. Reduce heat to low and let simmer for 15 minutes.
  • When the 15 minutes are done, remove the pot from the heat and let cool for 5-10 minutes. Remove the bay leaf then use an immersion blender to combine everything together.
  • Add in the full fat coconut milk and continue using the immersion blender until the soup reaches a smooth consistency. Add ground black pepper and more kosher salt until the soup tastes as you like it, starting in ½ tsp increments for the salt. Serve with a swirl of additional full fat coconut milk, some freshly cracked pepper, and a sprinkle of pepitas or pecans!

Nutrition

Calories: 194kcal | Carbohydrates: 24g | Protein: 3g | Fat: 11g | Saturated Fat: 9g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 773mg | Potassium: 568mg | Fiber: 5g | Sugar: 6g | Vitamin A: 21759IU | Vitamin C: 12mg | Calcium: 58mg | Iron: 3mg