Pumpkin and Sweet Potato Soup with Sage, Cinnamon, and Maple Recipe
Pumpkin and Sweet Potato Soup is a comforting and flavorful vegan dish simmered with aromatic herbs like thyme, sage, and warm spices including cinnamon and nutmeg. This creamy soup combines the natural sweetness of pumpkin and sweet potatoes, enhanced with maple syrup and balanced with a hint of cayenne for optional heat. Perfect as a healthy, gluten-free side or light meal, it’s simple to prepare on the stovetop and packed with nutrients.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 4-6 servings
- Category: Side
- Method: Stovetop
- Cuisine: American
- Diet: Vegan
Ingredients
Main Ingredients
- 2 tablespoons vegan butter or regular butter or olive oil
- 1 yellow onion, diced
- 2 garlic cloves, minced
- 2 pounds sweet potatoes, peeled and cubed
- 4 cups vegetable broth
- 2/3 cup unsweetened applesauce
- 1 (15 ounce) can pumpkin puree
Spices and Flavorings
- 1 teaspoon cinnamon
- 1/2 teaspoon salt
- 1/2 teaspoon ground sage
- 1/2 teaspoon dried thyme
- 1/4 teaspoon nutmeg
- Pinch cayenne pepper, more to taste
- 2 tablespoons maple syrup
Instructions
- Sauté Aromatics: In a soup pot or Dutch oven, heat the butter over medium heat until melted. Add the diced onion and cook until softened, approximately 5 minutes. Stir in the minced garlic and sauté for 1 minute until fragrant.
- Add Main Ingredients and Spices: Stir in the cubed sweet potatoes, vegetable broth, applesauce, pumpkin puree, cinnamon, salt, ground sage, dried thyme, nutmeg, and a pinch of cayenne pepper. Mix well to combine all ingredients.
- Simmer the Soup: Bring the mixture to a boil, then reduce heat to a simmer. Cover the pot and cook until the sweet potatoes are tender, about 15 minutes.
- Blend the Soup: Use an immersion blender to blend the soup directly in the pot until smooth and creamy. Alternatively, transfer the soup in batches to a regular blender and puree until smooth, then return to the pot.
- Final Seasoning and Serve: Stir in the maple syrup, taste the soup, and adjust salt or cayenne pepper as needed. Serve warm and enjoy your comforting pumpkin and sweet potato soup!
Notes
- Sweet Potatoes: You can use fresh peeled and cubed sweet potatoes or frozen cubed sweet potatoes from the grocery store’s frozen aisle for convenience.
- Blending: Be careful when blending hot liquids; use a vented lid or blend in batches to prevent splattering.
- Maple Syrup: Adjust maple syrup quantity to taste if you prefer a sweeter or less sweet soup.
- Spice Level: Adjust the pinch of cayenne pepper depending on your spice preference.
