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    Home Β» Recipes Β» Creamy Pumpkin and Sweet Potato Soup

    Creamy Pumpkin and Sweet Potato Soup

    Oct 28, 2021 by The Pesky Vegan | 4 Comments

    10 shares
    Jump to Recipe >
    Pumpkin and Sweet Potato Soup Pin

    This pumpkin and sweet potato soup is a creamy and vibrant twist on some of the other spiced pumpkin soup recipes you might find out there. Dairy-free and gluten-free, it's a delicious way to warm yourself through as the days get shorter and temperatures begin to drop.

    Pumpkin and Sweet Potato Soup in Bowl with Roasted Seeds, Chilli, Coriander

    Featuring a flavourful combination of garlic, ginger, chilli, coconut milk, coriander, and lime, it strikes a nice balance between hearty comfort food and setting your taste buds alight.

    For more vegan pumpkin recipes, check out this Halloween pumpkin soup and butternut squash risotto (that you can make with any squash including pumpkin).

    I create new content every single week. Subscribe to keep in touch and get a free download of The Vegan Kitchen – My Top 10 Tips.

    Creamy Vegan Pumpkin Soup Pictured with Ingredients

    Jump to:

    • Nutrition πŸ πŸŽƒ
    • Ingredients πŸ“‹
    • Step by step πŸ“·
    • To serve 🍽️
    • FAQ ❓
    • Recipe πŸ‘¨β€πŸ³

    Is pumpkin soup healthy?

    Pumpkins are packed full of healthy nutrients including beta-carotene, which has been shown to boost the immune system (see also this carrot and ginger soup). The sweet potatoes in this recipe are also high in beta-carotene, meaning you'll get a double hit of that good stuff.

    While the full-fat coconut milk results in a creamy final soup, it's admittedly quite high in fat. For a low-calorie version, use reduced-fat coconut milk or simply replace with additional stock.

    What you'll need

    This recipe relies on fragrant flavours and spices for a creamy soup that'll fill you up and get the taste buds going. You'll need:

    • Pumpkin and sweet potato as the star ingredients
    • Fragrant flavours in the form of garlic, ginger, coriander, and lime
    • Full-fat coconut milk for top-drawer creaminess
    • Chilli powder or cayenne pepper for a kick
    Ingredients to Make Pumpkin and Sweet Potato Soup

    Preparing the pumpkin

    To prepare the pumpkin, begin by cutting it in half (1). You'll need a sharp knife and a bit of elbow grease, so take care as you do this.

    Next, take a spoon and scoop out all the stringy flesh and seeds from the centre (2). You can save the seeds for roasting as a snack or garnish for the final soup.

    Process Shots Showing How to Remove Pumpkin Seeds

    With the open sides face down, trim away the tough outer skin (3). Again, you'll want to take your time and be careful as you do this.

    With the skin removed, cut the pumpkin into long slices and then chop each of these into smaller pieces (4).

    Process Shots Showing How to Chop the Pumpkin

    How to make pumpkin and sweet potato soup

    Heat the oil in a large saucepan and add the chopped onion. Season with salt and pepper and soften on a low/medium heat for 5-6 minutes. Once starting to soften, add the garlic and ginger and cook for another couple of minutes.

    Next, add the pumpkin and sweet potato. Stir well and cook for another few minutes (5), before stirring in the chilli powder and chopped coriander stems (if using).

    Add the stock, bring to a gentle simmer, and cook on low heat for 15-20 minutes or until the pumpkin and sweet potato pieces are tender and cooked through.

    Process Shots Showing How to Cook Pumpkin and Sweet Potato Soup

    With 5 minutes to go, stir in the coconut milk and continue to simmer on a low heat. Once the pumpkin and sweet potato are cooked through, turn off the heat and add the chopped coriander leaves (save some for serving).

    Blitz thoroughly using a hand blender or larger blender, working in batches if necessary (6). Add the lime juice (start with half and add more to taste), adjust the seasoning, and serve.

    Serving suggestions

    I topped this off with an extra squeeze of lime juice, the roasted pumpkin seeds, fresh chilli, and fresh coriander.

    For added creaminess, you could also add a dollop of plant-based crΓ¨me fraiche or a drizzle of homemade cashew cream.

    Vegan Pumpkin Soup in Bowl Overhead

    Recipe FAQ

    Can I eat the pumpkin seeds?

    Yes! You can roast the seeds of pretty much any squash including pumpkins. They make for a great snack or topping for this soup and other dishes.

    Can I use other squash?

    You could make this with any variety of winter squash, as well as replace the sweet potato with extra squash. If you're wanting to cook with a Halloween pumpkin, see my separate post on Halloween pumpkin soup with carving leftovers.

    Is this recipe gluten-free?

    To make this recipe 100% gluten-free, use a vegan stock that is certified or labelled as such.

    How long will it keep in the fride?

    You can refrigerate this for up to four days.

    Can I freeze it?

    Store this soup in the fridge in airtight containers or resealable bags for up to six months. Defrost and reheat thoroughly in the microwave or in a pan with a splash of extra water if necessary.

    Hey you – let me know what you think

    If you made this recipe and enjoyed it – or did anything differently – I'd love to hear from you down below in the comments πŸ‘‡

    You can also find me and let me know on Instagram, Pinterest, and Facebook @thepeskyvegan πŸŒΏ

    Keep in touch

    Subscribe below to receive a weekly newsletter with my latest recipes. Nice and simple. No pesky pestering. No spam (which wouldn’t be very vegan anyway).

    More vegan recipe ideas

    If you liked this recipe, you may also enjoy:

    • Halloween Pumpkin Soup (Using Carving Leftovers)
    • Vegan Butternut Squash Risotto
    • Smoky Butter Bean Soup
    • Vegan Scotch Broth
    • Celeriac Soup with Apple, Lemon & Thyme
    • Easy Vegan Pea and Mint Soup
    • Vegan Cauliflower Cheese Soup
    • Mushroom and Tarragon Soup

    You can also check out my full list of vegan soup recipes.

    Creamy Vegan Pumpkin Soup Pictured with Ingredients

    Creamy Pumpkin and Sweet Potato Soup

    The Pesky Vegan
    This pumpkin and sweet potato soup is a delicious autumnal treat that's creamy, hearty, vibrant, fragrant, full of flavour, and gluten-free.
    5 from 2 votes
    Rate this Recipe Print Recipe
    Prep Time 10 mins
    Cook Time 25 mins
    Total Time 35 mins
    Course Soup
    Cuisine Gluten-free, Vegan
    Servings 6
    Calories 291 kcal

    Ingredients
     

    • 1 tablespoon olive oil
    • 1 medium onion, chopped
    • 4 cloves garlic, chopped
    • 2 inch piece of fresh ginger, peeled and chopped
    • 2.5 lb (1.1 kg) pumpkin (unpeeled weight – see notes)
    • 2 medium sweet potatoes, peeled and chopped into 1-inch cubes (approx. 1 lb / 500 g)
    • 1 teaspoon chilli powder (plus more to taste)
    • 5 cups (1.2 litres) vegan stock
    • 1x 14 oz (400 ml) tin coconut milk
    • Small handful fresh coriander
    • Juice of 1 lime
    • Salt and pepper to taste
    Prevent your screen from going dark

    Instructions
     

    • To prepare the pumpkin, cut it in half and scrape out the seeds (save these for roasting). With the open sides face down, trim away the tough outer skin then cut the pumpkin into long slices and chop each of these into approx. 1-inch chunks.
      See process shots in main recipe post above for details.
    • Heat the oil in a large saucepan and add the chopped onion. Season with salt and pepper and soften on a low/medium heat for 5-6 minutes.
    • Once starting to soften, add the garlic and ginger and cook for another couple of minutes.
    • Next, add the pumpkin and sweet potato. Stir well and cook for another few minutes, before stirring in the chilli powder and chopped coriander stems (if using).
    • Add the stock, bring to a gentle simmer, and cook on low heat for 15-20 minutes or until the pumpkin and sweet potato pieces are tender and cooked through.
    • With 5 minutes to go, stir in the coconut milk and continue to simmer on a low heat. Once the pumpkin and sweet potato are cooked through, turn off the heat and add the chopped coriander leaves (save some for serving).
    • Blitz thoroughly using a hand blender or larger blender, working in batches if necessary. Add the lime juice (start with half and add more to taste), adjust the seasoning, and serve with roasted pumpkin seeds and fresh coriander.
      πŸ“Έ Recipe steps >
      πŸ“– Table of contents >
    Rate this recipe πŸ‘‡

    Notes

    Pumpkin weight: You'll lose some of this when cutting away the skin (see preparation steps in main post above). The amount of stock you need will vary depending on how much pumpkin you have, so adjust as necessary.
    Pumpkin variety: You could make this with any variety of winter squash, as well as replace the sweet potato with extra squash. If you're wanting to cook with a Halloween pumpkin, see my separate post on Halloween pumpkin soup using carving leftovers.
    Coconut milk: If you don't want to use full-fat, you could use reduced-fat coconut milk or simply replace with additional stock.
    Gluten-free: To make this recipe 100% gluten-free, use a vegan stock that is certified or labelled as such.
    Storage: This soup should keep well in the fridge for up to four days or freezer for up to six months.
    If you liked this recipe, you might also enjoy:
    • Halloween Pumpkin Soup (Using Carving Leftovers)
    • Vegan Butternut Squash Risotto
    • Sweet Potato and Coconut Soup
    • Smoky Butter Bean Soup
    • Vegan Scotch Broth
    • Celeriac Soup with Apple, Lemon & Thyme
    • Vegan Cauliflower Cheese Soup
    • Mushroom and Tarragon Soup
    Β 
    * The nutrition info below is for one serving, based on a total of six servings.

    Nutrition

    Calories: 291kcalCarbohydrates: 35gProtein: 7gFat: 16gSaturated Fat: 12gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gSodium: 258mgPotassium: 1016mgFiber: 5gSugar: 9gVitamin A: 24965IUVitamin C: 21mgCalcium: 81mgIron: 4mg
    Nutrition Facts
    Creamy Pumpkin and Sweet Potato Soup
    Amount Per Serving
    Calories 291 Calories from Fat 144
    % Daily Value*
    Fat 16g25%
    Saturated Fat 12g75%
    Polyunsaturated Fat 1g
    Monounsaturated Fat 2g
    Sodium 258mg11%
    Potassium 1016mg29%
    Carbohydrates 35g12%
    Fiber 5g21%
    Sugar 9g10%
    Protein 7g14%
    Vitamin A 24965IU499%
    Vitamin C 21mg25%
    Calcium 81mg8%
    Iron 4mg22%
    * Percent Daily Values are based on a 2000 calorie diet.
    Keyword vegan pumpkin recipe, vegan pumpkin soup, vegan winter soup
    Did you make this recipe?Leave a comment down below or tag me on Instagram @thepeskyvegan along with the hashtag #thepeskyvegan

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      Recipe Rating




    1. Dean

      December 20, 2021 at 7:28 pm

      5 stars
      Delicious combination of flavours, will be making this again.

      Reply
      • The Pesky Vegan

        December 20, 2021 at 7:41 pm

        Cheers Dean, great to hear you enjoyed it!

        Reply
    2. Helene

      January 30, 2023 at 9:49 am

      5 stars
      I found I was out of coconut milk, so couldn't add it. I rated this soup 5 stars anyway, because even without the coconut milk, the addition of the garlic, fresh grated ginger, chillie flakes & coriander (I used dried coriander root), was genius. It was SO nice.

      Reply
      • The Pesky Vegan

        January 31, 2023 at 8:06 pm

        Cheers for the review – that's a nice reminder to make this one again myself!

        Reply

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