Ingredients
1 tablespoon olive oil
1/2 white onion, chopped
1 teaspoon minced chipotle pepper from a can of chipotle in adobo (optional for spice)
1 teaspoon granulated garlic powder
2 teaspoons pumpkin pie spice (a mix of cinnamon, ginger, clove, and nutmeg; can substitute individual spices)
1 teaspoon kosher salt (plus more to taste)
1 (15-ounce) can pumpkin puree (must be unsweetened; substitute 2 cups fresh pumpkin puree)
6 cups chopped and peeled sweet potato (substitute butternut squash)
1 quart vegetable broth (substitute chicken broth if not vegetarian)
2 tablespoons fresh lemon juice (substitute red or white wine vinegar)
1 tablespoon maple syrup (substitute honey, brown sugar, or omit for sugar-free/Whole30)
1/3 cup canned, unsweetened coconut milk (substitute heavy cream)
Instructions
1-Heat 1 tablespoon olive oil in a large pot over medium heat. Sauté 1/2 white onion until translucent, about 5 minutes, to build a flavorful base.
2-Add 1 teaspoon minced chipotle pepper (if using), 1 teaspoon granulated garlic powder, 2 teaspoons pumpkin pie spice, and 1 teaspoon kosher salt; cook for 1 minute to release aromas.
3-Stir in 1 (15-ounce) can pumpkin puree, 6 cups chopped and peeled sweet potato, and 1 quart vegetable broth; bring to a boil.
4-Reduce heat and simmer for 25-30 minutes until sweet potatoes are tender, allowing the anti inflammatory ingredients to meld.
5-Blend the soup smooth using an immersion blender or in batches in a blender for a creamy texture.
6-Finally, mix in 2 tablespoons fresh lemon juice, 1 tablespoon maple syrup, and 1/3 cup canned unsweetened coconut milk, plus additional salt if needed.
Last Step:
Please leave a rating and comment letting us know how you liked this recipe! This helps our business to thrive and continue providing free, high-quality recipes for you.Notes
🌶️ Omit chipotle for mild flavor or double it for extra spice; dried chili powder works too.
🧄 Fresh garlic can be used instead of garlic powder for more aroma.
🥥 Use unsweetened pumpkin puree (not pie filling) and choose your preferred cream or coconut milk for creaminess.
- Prep Time: 5-10 minutes
- Cook Time: 25-30 minutes
- Category: Soup
- Method: Sautéing, Simmering, Blending
- Cuisine: American
- Diet: Vegetarian, Gluten-Free
Nutrition
- Serving Size: 1 bowl (~1.5 cups)
- Calories: 210 kcal
- Sugar: 12 g
- Sodium: 713 mg
- Fat: 5 g
- Saturated Fat: 3 g
- Unsaturated Fat: 3 g
- Trans Fat: 0 g
- Carbohydrates: 39 g
- Fiber: 6 g
- Protein: 3 g
- Cholesterol: 0 mg