Creamy Pumpkin and Sweet Potato Soup

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.

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).

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

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.

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).

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.

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 crème fraiche or a drizzle of homemade cashew cream.

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 👇

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

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