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Creamy Pumpkin Soup Recipe

This easy and creamy pumpkin soup recipe is full of delicious flavors from seasonal spices, with a hot kick of cayenne pepper. All those bold flavors come together beautifully, and are softened up by a splash of coconut milk and olive oil at the end. Another thing to love about this silky soup is the extra layer of textures and flavors provided by the garnishes. Seriously, do not skip them! The best part? This classic soup recipe can be made in the instant pot in a little over 30 minutes, or on stove top, pretty much just as easily.
Prep Time20 mins
Cook Time25 mins
Total Time45 mins
Course: Main Course, Soup
Keyword: fall recipe, pumpkin, sweet potato
Servings: 8 servings
Author: Aline Shaw


  • Instant Pot
  • Imersion Blender


  • 8 cups of pumpkin peeled and cut into cubes
  • 1 medium sweet potato, peeled and cut into cubes about 3 cups
  • 2 Tbsp of olive oil plus more for drizzling and garnish
  • 1 whole onion diced
  • 3 cloves of garlic, or a tbsp of Brazilian Sofrito
  • 1 inch piece of fresh ginger peeled and smashed
  • 2 whole star anise
  • 2 cinnamon sticks or about a tsp ground
  • 3 whole cloves or about 1/4 tsp ground
  • a generous pinch of nutmeg about 1/8 of a tsp
  • 1/4 tsp cayenne pepper or more if you like it hot
  • 5 cups of chicken stock, water, or vegetable stock
  • Salt and pepper to taste

For Garnish:

  • 1 cup of coconut milk
  • 1 cup of toasted pumpkin seeds
  • 1 cup of dried cranberries


  • With your instant pot on sauté function, heat 2 tbsp of olive oil.
  • Add the onion and cook it until the onion is transparent, approx 3 mins.
  • Add the garlic and saute until golden, about 2 minutes.
  • Add the ginger, the cayenne, and the nutmeg and stir.
  • Turn off the instant pot, and add the sweet potatoes and stir.
  • Then, add the pumpkins, and stir.
  • Add the liquid and then the cinnamon, the cloves and the star anis (try to keep the whole spices on top so they are easier to scoop out before blending - alternatively, you can just make a little pouch with a cheese cloth with the spices inside, then just remove the little pouch all at once).
  • Close the instant pot, and set to 25 minutes on manual.
  • After 25 minutes, release the pressure manually, and carefully open the pot when you are able.
  • Remove the spices and discard them.
  • Using an immersion blender, blend the soup until smooth.
  • Season with salt and pepper.
  • Serve and garnish with coconut milk, olive oil, pumpkin seeds and dried cranberries of top.

Bom Apetite!!