Meat Free Monday: Pumpkin-Sweet Potato Soup

by Angela on October 17, 2011

I love fall…or is it autumn?  Well, whatever you call this time of year.  I think it’s my favorite season.  I love the colors, the smells (cinnamon, pumpkin spice), the sounds (football and back to school),  and the holidays of fall.    So it should be no surprise that I loved this recipe, Pumpkin-Sweet Potato Soup.

pumpkin sweet potato soup in bowl 2

Lately we’ve had some perfect fall weather here in northern Virginia (that is, after the monsoon that came through here a couple weeks ago).  It’s been chilly in the morning, but the beautiful sun and clear skies warm up the day, then by evening it’s that cool crisp temperature again.   So what better time to cook soup for dinner?  Okay, maybe it’s even better when it gets colder outside, but this soup?  It’s definitely for fall.

The base of the soup starts with a mirepoix (pronounced “meer-pwah”), which is a combination of onions, carrots and celery. 

pumpkin sweet potato soup trinity cooking

I actually learned that word from watching chef Emeril Lagasse, BAM!  But when I use it, I totally feel like I know what I’m doing in the kitchen. 

Anyway, the recipe calls for the soup to be pureed which always poses a problem for me.  I don’t own an immersion hand blender, so I end up doing it in batches in a regular blender.  The thing to remember is to not fill the blender more than halfway full.  I’m no scientist, but one time when I was pureeing a lentil soup, I think the pressure from the heat caused the top to pop off (even though I was holding it down), and I ended up with scalding hot lentil soup on my face and in my hair.  It was lovely…and painful.  Anywho…I did much better with this one, although I didn’t get the soup as smooth as I would have liked.  I think an immersion hand blender purchase is in my future though.

Another note, the original recipe called for coconut milk blended in at the end.  I made the very unhealthy substitution of light cream.  I just like rich, creamy soup and couldn’t resist making this substitution.  I know, I have my faults.  🙂

But this soup was delicious.  Even my 8 year old son loved it and asked for seconds (what?!).  It may have helped that I sprinkled it with a bit of pumpkin pie spice, but if that’s what it takes to get him to love something that is so good for him, then so be it! 

Now let’s you say “fall” or “autumn” and why?  It’s one in the same, right?

Oh, enjoy the recipe.  🙂 

Pumpkin-Sweet Potato Soup

click here for original printer-friendly recipe



2 tablespoons olive oil
1 medium onion, diced
4 medium carrots, peeled, chopped
2 celery stalks, chopped
1/4 to 1/2 teaspoon ground ginger, to taste
1/4 teaspoon nutmeg
1/2 teaspoon curry powder- mild or hot, to taste
Dash of sea salt and freshly ground pepper, to taste
1 14.5-oz. can pumpkin (or 2 heaping cups fresh, peeled and cubed) – I used canned
1 medium sweet potato, peeled, cubed
6 cups light vegetable broth
2-3 tablespoons dry sherry or white wine, if desired – I used sherry
1/2 can coconut milk (about 7 oz), to taste – I used light cream
Lime zest for garnish – I used pumpkin spice


In a heavy soup pot, heat the olive oil over medium heat, and sauté the onion for about 5 minutes until softened. Add in the chopped carrots and celery, and stir in the spices.

Lower heat and gently cook for about 10 minutes, being careful not to brown the onions.

Add in the pumpkin, sweet potato and vegetable broth, and sherry; stir together. Cover and bring to a slow simmer, cooking the soup for about 25-35 minutes until the vegetables are very tender.

Remove from heat, and puree the soup with an immersion hand blender right in the pot; or puree it batches in a blender or food processor (carefully ladle the soup into a blender not more than half full, cover tightly and puree the soup until it is smooth and creamy; return the puree to soup pot). Taste and adjust the seasonings. Return the pot to low-medium heat.

Stir in the coconut milk and blend till smooth. Warm through gently for ten minutes- don’t boil it. Serve in festive bowls, with a sprinkle of lime zest. Serves 6.

Recipe courtesy of Gluten-Free Goddess.

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Kari October 17, 2011 at 5:42 pm

Looks delicious – I’ll be trying this soon! Oh, and I say Fall..not sure why, just what we’ve always said 🙂

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