Warm Sweet Potato Pumpkin Soup

Sweet Potato Pumpkin Soup

Warm Sweet Potato Pumpkin Soup recipe; plant-based, gluten-free and packed with nutrition! When the cooler weather hits I like to indulge in warm soup. This soup has become my favorite so far; it’s super easy to make, tasty and nutritious.

Sweet Potato and Pumpkin scream fall, and mixed with herbs, spices and coconut milk this soup will sure to be a crowd pleaser! This recipe is cooked, but I do not eat 100% raw and eat more cooked food in the winter. This recipe was just too good not to share.

I never get too personal in blog posts but that’s because I’m not too sure if anyone ever reads them or they just go straight to the recipe. 🙂 I’ve had a tough time lately with all the changes in my life and finding balance so I decided to work on my spirituality more. First I am taking a much-needed social break as I was spending way too much time on instagram stories (they are super addicting!).

Second, I am finding time to read more and get back into yoga. I used read and go to yoga a lot but have not had time since I moved. I am also listening to audio books lately which I love; and recently just finished one on Ayurveda. I’ve always been really interested in the subject and believe it is a great healing tool for a lot people and is the oldest healing science.

I took the dosha test and after doing a lot of research came to the conclusion that my dosha type is Vata-Pitta. I have all the symptoms of Vata-Pitta imbalance. Ayurveda identifies three basic types of energy or functional principles that are present in everyone and everything (Vata, Pitta and Kapha). When these energies are imbalanced it can affect your overall physical and mental health. To heal an imbalance you can eat foods and consume herbs specific to your dosha type. Vata requires warm, cooked foods in the winter so I am increasing those into my diet.

You can read more about Ayurveda here.

Let’s get back to this recipe!

Pumpkin has so many nutritional benefits:

  • High in antioxidants, such as alpha-carotene, beta-carotene and beta-cryptoxanthin. These can neutralize free radicals, stopping them from damaging your cells

  • High in Vitamins A and C, potassium, zinc and fiber

  • Reduces inflammation

And let’s not forget the other star attraction – Sweet Potato:

  • High source of beta-carotene

  • Source of Vitamin C, potassium calcium, Vitamin E

  • Contains folate, iron, copper, calcium and fiber

You can make the fancy design on top by using coconut milk. Put coconut milk in a squeeze bottle and draw a spiral from middle to outside and use a toothpick to make swirls. There are lots of  YouTube videos that show how to do this, just search “how to marble a cheesecake.”

Hope you enjoy this recipe as much as I did!

Sweet Potato Pumpkin Soup

Warm Sweet Potato and Pumpkin Soup

This cooked sweet potato and pumpkin soup is full of flavor, creamy, plant-based, gluten-free and a crowd pleaser. 
Prep Time 10 mins
Cook Time 30 mins
Total Time 40 mins
Course Soup
Cuisine American
Servings 4


  • 3 cups yams (the orange ones) peeled and chopped
  • 2 cups sugar pumpkin peeled, deseeded and chopped
  • 2 cups vegetable broth low sodium or homemade
  • 1/2 large white onion diced
  • 1/4 cup coconut milk canned preferably no gaur gum
  • 1 tbsp coconut oil
  • 2 cloves garlic minced
  • 1 tsp high mineral salt
  • 1/2 tsp onion powder
  • 1/2 tsp cumin
  • 1/2 tsp oregano
  • 1/4 tsp paprika
  • 1/4 tsp chipotle chili powder


  • Add coconut oil to a large pot over medium heat until melted. 
  • Add onion and garlic and cook until onions sweat and brown a bit. 
  • Add all spices and stir until combined. 
  • Pour vegetable broth into pot and bring to a boil. 
  • Add pumpkin, sweet potato and boil on medium heat for 20 minutes or until potato and pumpkin are soft. 
  • Pour soup into a blender, add coconut milk and blend until smooth. 


Peel the sugar pumpkin with a sharp knife and deseed before chopping. 
STORAGE: sealed glass container in refrigerator 1 day. 
Keyword gluten-free, plant-based, vegan


subscribe to download my free plant-based recipe Book!


Crystal Bonnet is an International Raw Food Chef, Instructor and Cookbook Author. Her culinary passion started with living, plant-based food in her own kitchen which led her to train at industry leading culinary schools. Read more.

Scroll to Top