This hearty one pot pumpkin soup is packed with sweet potato, barley, and kale - plus an entire can of pumpkin purée (no leftovers!)
Jessie's Note
We debated what to name this recipe (it's soup? but also stew-ish? and sort of chili-adjacent?) Whatever you call it, it's delicious.
Dried sage, thyme, and a full can of pumpkin lend plenty of cozy fall flavor; a pinch of red pepper flakes adds just a touch of heat to keep things interesting. The barley cooks right in the soup, which takes some time: Plan to let it simmer on the stove for about an hour (for a quicker option, try our pumpkin chicken and dumplings soup!)
This recipe is easy to customize, and it keeps very well in the fridge - great for easy leftovers throughout the week!
Ingredients
Find a full ingredients list with exact quantities in the recipe card below.
Before you jump in, there are a few things we want to highlight:
- Chicken broth (or chicken stock) is our go-to for soups; use turkey stock instead or swap it for vegetable stock to keep this recipe vegan/vegetarian!
- Diced celery adds important umami and balance to this recipe. Don't skip it!
- Chopped kale retains some texture as it cooks, which helps this soup feel hearty. Spinach also works here.
- Barley cooks directly in the soup as it simmers. Look for pearl barley (also called "pearled barley") which cooks more quickly than hulled barley. Learn more: Hulled vs. Pearl Barley.
- Canned pumpkin purée keeps things easy. Look for "pure pumpkin" (as opposed to pumpkin pie filling). Use homemade roasted pumpkin purée if you like!
Optional toppings
- A dollop of Greek yogurt, sour cream, or crème fraîche adds a bright, tangy note.
- Toasted pepitas (pumpkin seeds) add texture and make a lovely garnish.
Variations and Substitutions
- Swap the pumpkin for sweet potato or butternut squash purée.
- Add extra veggies. Spinach, carrots, cauliflower, cannellini beans, or butter beans are all tasty here.
- Swap the barley for farro, quinoa, or wild rice.
- Add protein like cooked chicken (try our crockpot pulled chicken or Dutch oven chicken) or spicy Italian sausage.
- Add a dash of milk, heavy cream, or coconut milk at the very end of cooking for a creamier soup.
Step by step instructions
Sauté onions, celery, and garlic in a large pot with a bit of olive oil. Stir in the spices, barley, and diced sweet potato and cook for another minute or so. Finally, add pumpkin puree and chicken stock along with a cup of water (we add the water right to the pumpkin can to ensure we get all the pumpkin out!)
Stir everything together with another generous pinch of kosher salt, then cover the pot and let it simmer over low heat for 45 minutes to an hour.
When the sweet potatoes are tender and the barley is cooked through, stir in your kale. Give the soup a taste, add salt as needed, then serve and enjoy!
Storing Leftovers
Let soup cool completely, then transfer to an airtight container and store in the fridge for up to 5 days. Reheat sweet potato pumpkin soup in a small saucepan over medium-low heat, and add a splash of water or chicken stock as needed to thin it out to a creamy texture. We don't love freezing this soup, as it can alter the texture of the sweet potatoes and kale.
FAQs
Yes! For a blended soup: Cook the barley separately and set it aside. Cook the rest of the soup as directed, then blend with an immersion blender (so the pumpkin and sweet potato turn into a creamy purée). Once the soup is creamy, add your cooked barley and the kale (or skip the add-ins entirely for a bisque style soup).
If you'd like a creamier sweet potato soup recipe without blending, stir in a bit of heavy cream or milk (or use coconut milk to keep it dairy free) to add to the creaminess here.
Use vegetable broth instead of chicken stock for a vegetarian/vegan soup! If you'd like a dairy-free creamy texture, add a splash of coconut milk or coconut cream at the end of cooking.
Did you make this recipe? Leave a comment and star rating below to let us know how it turned out!
📖 Recipe
Sweet Potato Pumpkin Soup
- Prep Time: 20 minutes
- Cook Time: 1 hour
- Total Time: 1 hour 20 minutes
- Yield: Serves 4
- Category: Soup
- Cuisine: American
Description
This hearty, cozy soup is perfect for fall! With diced sweet potatoes, fresh kale, and a full can of pumpkin purée.
Ingredients
For the soup:
- 2 Tablespoons olive oil
- 1 yellow onion, diced (about 1 ½ cups)
- 2 large stalks celery, diced (about 1 ½ cups)
- 3 cloves garlic, minced
- 1 large sweet potato, peeled and diced (about 2 cups)
- 2 teaspoons dried sage
- 1 teaspoon dried thyme
- ¼ teaspoon red pepper flakes
- ½ cup pearl barley, rinsed and drained
- Kosher salt and fresh cracked black pepper, to taste
- 1 15-ounce can pumpkin purée
- 1 cup water
- 4 cups chicken stock or vegetable broth
- 2 packed cups fresh chopped kale
Optional Toppings:
- Toasted pepitas
- Greek yogurt, sour cream, or crème fraîche
Instructions
- Heat olive oil in a large pot over medium heat. Add onion, celery, and minced garlic. Sauté for 5-7 minutes, until onion has softened and begun to brown.
- Add diced sweet potato, sage, thyme, red pepper flakes, and barley, along with a generous pinch of kosher salt.
- Stir in pumpkin purée, chicken stock, and water. Add another generous pinch of kosher salt and a few turns of fresh cracked black pepper.
- Bring soup to a simmer, then reduce the heat to low. Cover and cook 45 to 60 minutes, occasionally removing the lid to stir, until barley is cooked and sweet potatoes are soft.
- Stir in kale. Cook another 5 minutes, until greens have softened. Taste and add salt and pepper as needed. Add garnishes (optional) and serve immediately.
Notes
Substitutions and Additions. Swap the barley for wild rice, lentils or another grain (farro, quinoa). Use pasta (orzo, tortellini, ravioli) instead of the barley if you like (you'll need to reduce the cook time). Add a splash of heavy cream, half and half, or coconut milk if you’d like a creamier soup. Add cannellini beans, butter beans, cooked Italian sausage, or cooked shredded chicken for extra protein.
Look for pearled barley, also called "pearled barley", which cooks more quickly than hulled barley (we like this pearl barley from Bob's Red Mill). The exact cooking time for barley can vary by brand; taste as you go and adjust the cook time as needed.
Nutrition
- Serving Size: 2 cups
- Calories: 291
- Sugar: 11.7 g
- Sodium: 941.1 mg
- Fat: 7.9 g
- Carbohydrates: 52.7 g
- Protein: 6 g
- Cholesterol: 0 mg
Rhonda @ Life As A Strawberry
I made this with vegetable stock and it was delicious! It was hearty, filling, and the perfect comfort food for a cold night.