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Dairy-Free Pumpkin Sweet Potato Soup (Paleo, Whole30) | Perchance to Cook, www.perchancetocook.com
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5 from 11 votes

Pumpkin Sweet Potato Soup

A savory pumpkin soup with added sweetness and texture from sweet potatoes. Can easily be made Paleo, Whole30, and Dairy-free.
Prep Time10 minutes
Cook Time25 minutes
Total Time35 minutes
Course: Soup
Cuisine: American
Diet: Gluten Free
Servings: 6 people
Author: Dominique

Ingredients

  • 1 Tablespoon olive oil
  • 1/2 cup diced yellow onion
  • 3-4 cloves garlic minced
  • 4 cups diced and peeled sweet potatoes (this was from 3 medium sweet potatoes for me)
  • 4 cups bone broth or chicken stock
  • 1 15 ounce can organic pumpkin puree
  • 1 cup heavy cream or coconut cream
  • 1 1/2 teaspoons salt
  • 1/2 teaspoon pepper
  • 1 teaspoon rubbed sage
  • 1/2 teaspoon ground ginger
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon ground nutmeg
  • 1/2 teaspoon cumin
  • 1 Tablespoon honey

Instructions

  • In a large pot, heat the olive oil over medium heat. Add the onion and garlic and sauté for 2-3 minutes, until fragrant and translucent.
  • Add the diced sweet potatoes and bone broth to the pot, and bring the soup to a boil. Increase the heat to medium-high and then once it starts boiling, decrease it to low-medium.
  • Cover and simmer for 15 minutes, until the potatoes are fork-tender and can be easily stabbed with a knife. Remove from heat.
  • Pour the soup into a blender OR use an immersion blender to blend the soup in the pot. Once the soup has been blended together, pour it into the soup pan ( if you used a blender), or leave it in the pot ( if you used an immersion blender). 
  • Add the pumpkin puree and cream to the soup. Then, add the salt, pepper, rubbed sage, ginger, cinnamon, cumin, nutmeg, and honey. Whisk. Cook the soup on low-medium for 5 minutes.
  • Optional- top the soup with pumpkin seeds and fresh parsley.

Notes

  • To make this recipe Vegan, use coconut cream instead of heavy cream. Use vegetable stock instead of bone broth.
  • To make this recipe Paleo or dairy-free, use coconut cream instead of heavy cream.
  • To make this recipe Whole30 compliant, remove the honey and use coconut cream instead of heavy cream.

Nutrition

Calories: 135kcal | Carbohydrates: 21g | Protein: 7g | Fat: 3g | Saturated Fat: 0.5g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 2g | Sodium: 691mg | Potassium: 351mg | Fiber: 3g | Sugar: 5g | Vitamin A: 12609IU | Vitamin C: 5mg | Calcium: 39mg | Iron: 1mg