Pumpkin White Sweet Potato Soup

Fall is finally starting to be here. Even though this is the perfect fall recipe we’ve been making it since late August when our pumpkins were ripe in our garden. This was the first year we grew pumpkins in our raised beds and we got six nice ones!

Since everyone is in love with pumpkin spice everything right now, I thought I would share. I recently heard of a little one that had a cinnamon allergy…that would be awful this time of year, well anytime of the year.

Our 3.5 year old daughter told me today this was her favorite soup in the whole wide world. So it’s definitely toddler approved(although she likes it better without pepper).  If you haven’t tried white yams also know as japanese or oriental yams, you are in for a treat.

Pumpkin White Sweet Potato Soup

Creamy pumpkin soup no dairy needed! But if you tolerate dairy a scoop of sour cream on top or yogurt is divine.
Servings 6
Prep Time 20 min
Cook Time 1.5 hours



  1. Preheat oven to 425.
  2. Cut Pumpkin in half, drizzle with olive oil, put cut side face down on a jelly roll plan or glass dish, put a little water in the dish. Roast for 45 minutes-1 hour until done. (this could be easily done the day before if needed). Pumpkin should be fork tender. Once roasted let cool, scoop out flesh, puree in high spend blender or with immersion blender, then drain off excess water. I use a wire strainer over the stink.
  3. At the same time you can roast you white yams (likely they will only take about 45 minutes depending on the size). Let cool, peel and set aside.
  4. Dice your garlic and onion, sauté with a little oil in the bottom of your soup pot, cook until translucent. Add pumpkin puree and white yam with at least 1 cup of broth. You can puree with a immersion blender in the pot, or transfer to a high speed blender.
  5. Then add spices and the rest of the broth. Cook on low for 10 minutes. Adjust seasoning as needed. Serve warm with topping of your choice. I love serving with walnuts and a touch of sour cream.

Recipe Notes

If you don't tolerate garlic and onions like me, leave out that step and top with some garlic infused olive oil. Oil infused with garlic doesn't have the FODMAP part.

You can also substitute regular sweet potato for the white yams, but if you can find the white sweet potatoes (Japanese yams) you will be in love.

Protip: I make pumpkin puree ahead of time and freeze it in a silicone muffin tray like this, then I pop them out and store in freezer bags so they are easy to defrost and add to soup or feed baby! When I add to soup, normally I just toss in frozen.

Great to warm up for breakfast on Whole30!

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