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Dairy-Free Pumpkin Sweet Potato Soup (Paleo, Whole30) | Perchance to Cook, www.perchancetocook.com
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5 from 10 votes

Dairy-Free Pumpkin Sweet Potato Soup (Paleo, Whole30)

Servings: 6 people
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
A savory pumpkin soup with added sweetness and texture from sweet potatoes. Made with bone broth and coconut cream, this soup is Paleo, Whole30, GF and Dairy-free.


  • 1 Tbs olive oil
  • 1 cup chopped 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
  • 1 15 ounce can organic pumpkin puree
  • 1 14 ounce can coconut cream, (without preservatives)
  • 1.5 tsp salt
  • 1/2 tsp pepper
  • 1.5 tsp rubbed sage
  • 1/2 tsp ground ginger
  • 1/2 tsp cinnamon
  • 1/2 tsp ground nutmeg
  • optional- pumpkin seeds and parsley to top your soup with


  • In a large pot, heat the olive oil over medium heat. Add the onion and garlic and sauté for 4-5 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 coconut cream to the soup. Mix well. Then, add the following spices a little bit at a time: salt, pepper, rubbed sage, ginger, cinnamon and nutmeg. ( Start with adding half the amount of recommended spices and taste test the soup. Then add more until you get the desired flavor of your liking). Whisk. Cook the soup on low-medium for 5 minutes.
  • Optional- top the soup with pumpkin seeds and fresh parsley.


Note: use a coconut cream without any preservatives inside for the best tasting soup
Course: Soup
Cuisine: Paleo
Keyword: pumpkin soup, sweet potato soup