Pumpkin-Spiced Sweet Potato Soup with Toasted Sage

By Lauren Mitchell, Test Kitchen Director · Reviewed by AislePrompt Editorial · Published 2026-04-26 · Updated 2026-04-26

A warm, velvety soup combining roasted sweet potatoes and pumpkin with aromatic sage and warming spices, perfect for cozy fall evenings. This american-inspired halloween (vegetarian) ready in about 55 minutes pairs sweet potatoes, pumpkin puree, yellow onion for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 210 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 2 medium (about 1 lb), peeled and cubed sweet potatoes
• 1 cup pumpkin puree
• 1 medium, diced yellow onion
• 3, minced garlic cloves
• 4 cups vegetable broth
• 3 tbsp olive oil
• 10 leaves fresh sage leaves
• 1 tsp ground cinnamon
• 1/2 tsp ground nutmeg
• 1 1/2 tsp salt
• 1/2 tsp black pepper
• 1/2 cup (optional for creaminess) coconut milk

Instructions

1. Step 1: Preheat oven to 400°F. Toss 2 medium peeled and cubed sweet potatoes with 1 tbsp olive oil and 1/2 tsp salt on a baking sheet. Roast for 25 minutes until tender and lightly caramelized.
2. Step 2: While sweet potatoes roast, heat 2 tbsp olive oil in a large pot over medium heat. Add 1 diced medium yellow onion and sauté for 5 minutes until translucent. Add 3 minced garlic cloves and cook for 1 more minute until fragrant.
3. Step 3: Add 1 cup pumpkin puree, 4 cups vegetable broth, 1 tsp ground cinnamon, 1/2 tsp ground nutmeg, 1 tsp salt, and 1/2 tsp black pepper to the pot. Stir to combine and bring to a simmer.
4. Step 4: Add the roasted sweet potatoes to the pot and simmer gently for 10 minutes to blend the flavors.
5. Step 5: Meanwhile, in a small skillet over medium heat, add the 10 fresh sage leaves and toast them in the dry pan for about 1-2 minutes until crisp and fragrant, then remove and set aside.
6. Step 6: Use an immersion blender to purée the soup until smooth and creamy. Stir in 1/2 cup coconut milk if desired for extra creaminess.
7. Step 7: Ladle soup into bowls and garnish each serving with toasted sage leaves for an herbal accent.