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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 1 vote
Prep Time 10 mins
Cook Time 25 mins
Total Time 35 mins
Course Soup
Cuisine Gluten-free, Vegan
Servings 6
Calories 291 kcal


  • 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


  • 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.
    📸 Recipe steps >
    📖 Table of contents >


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.
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* The nutrition info below is for one serving, based on a total of six servings.


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
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