Pumpkin and Sweet Potato Soup (lots of fall flavor!)

Whether on the stove-top or Instant Pot, this pumpkin and sweet potato soup is flavored with pumpkin pie spices and is easy to make. You can make a traditional version with regular cream or a vegan, paleo and whole30-friendly version with coconut cream. It also makes a great keto side soup.

Ingredients

To top the soup:

▢ roasted pumpkin seeds
▢ freshly ground black pepper

Instructions

If using an Instant Pot:

Turn on the saute function of the Instant Pot.
Pour in the oil. Once it's very hot, add the onions.
1 tablespoon olive oil, 3/4 cup (105 grams) onion
Fry for 5 minutes, stirring often. Depending on how your onions are cut, they might start to brown around the edges. That's okay.
Add everything else, except for the cream, and set to High Pressure and cook for 7 minutes.
2 1/2 cups (370 grams) sweet potatoes, 2 cups (290 grams) pumpkin, 3/4 teaspoon salt, 3/4 teaspoon ground cinnamon, 1/2 teaspoon ground nutmeg, 1/2 teaspoon ground ginger, 1/8 teaspoon ground cloves, 3 cups (709 ml) vegetable broth
Do a quick release and let cool enough to use an immersion blender to blend it until totally smooth.

If making this on the stovetop:

Heat a pot over medium heat. Add the oil. When hot, cook the onions for about 5-8 minutes or until soft and turning brown around the edges. Add everything else, except for the cream, cover and cook for 20 minutes or until the pumpkin and potatoes are soft. Remove from the heat.
1 tablespoon olive oil, 3/4 cup (105 grams) onion, 2 1/2 cups (370 grams) sweet potatoes, 2 cups (290 grams) pumpkin, 3/4 teaspoon salt, 3/4 teaspoon ground cinnamon, 1/2 teaspoon ground nutmeg, 1/2 teaspoon ground ginger, 1/8 teaspoon ground cloves, 3 cups (709 ml) vegetable broth
Let cool enough to use an immersion blender to blend it until totally smooth.

For both versions:

Stir in the cream (if you don't plan on freezing the leftovers). Top with freshly ground black pepper and roasted pumpkin seeds.
2/3 cup (160 ml) coconut cream, roasted pumpkin seeds, freshly ground black pepper
Refrigerate leftovers for up to 4-5 days. Or freeze in small containers that can be quickly defrosted and reheated for a quick meal. Once it's reheated, then add your cream.

Notes

The nutrition information provided is calculated as a courtesy and is only an estimate. I am not a licensed nutritionist or dietitian. For the most accurate nutritional data, consult a professional or use your preferred calculator. Values are based on 3/4 cup (180 ml) per serving and don't include the toppings. This recipe yields 8 cups. If you're keto, 3/4 cup is a good serving size. Please note the net carbs are 9.6, not 10. The program rounds up.
If you're not keto, 1 cup or 1 1/2 cups is a more typical serving size.