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    Home » Vegan Soups

    Vegan Sweet Potato and Pumpkin Soup Without Oil

    Published: Jul 27, 2022 by Janelle Hama

    Jump to Recipe

    A divinely silky, healthy and creamy vegan sweet potato and pumpkin soup without oil. This homely soup is the perfect combination of sweet and savoury and is really easy; simply chop and drop into one pot.

    two white bowls with yellow soup topped with green herbs and toasted pumpkin seeds
    Silky and creamy vegan sweet potato and pumpkin soup

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    Jump to:
    • 😋Why You’ll Love This Recipe
    • ✔️Ingredients You’ll Need
    • 🎃How To Make Sweet Potato and Pumpkin Soup
    • ⭐ Pro Tips 
    • ❓FAQ
    • 🍲Serving Suggestions
    • 🍠Variations
    • 🍲Related Recipes
    • Vegan Sweet Potato and Pumpkin Soup Without Oil

    😋Why You’ll Love This Recipe

    • Cozy, filling, divinely silky and nutritious 
    • Customizable - enjoy as is, or build up it up by adding your favorite flavors or additional vegetables.
    • Easy and quick to cook, simply chop and drop into one pot. I call this a lazy soup, as I chop my vegetable irregularly and it won’t make a difference!
    • Dietary friendly - vegan (cream free), gluten-free, corn-free, soy-free and no added oil.
    • Inexpensive and accessible ingredients.

    ✔️Ingredients You’ll Need

    a wedge of pumpkin, sweet potato, onion, garlic clove, bouillon, ginger, almond milk, pepper and ground coriander on a grey benchtop

    Notes on some of the ingredients, the full list of ingredients and their measurements can be found in the recipe card below.

    Orange sweet potato should be peeled and chopped into chunks.

    Pumpkin - should also be peeled, deseeded (see how to roast pumpkin seeds without oil and use them as a topper) and chopped into chunks.

    Any old-fashioned hard skinned pumpkin can be used. The photos in this recipe uses Jap pumpkin.

    Onion will need to be peeled and diced. Either brown or white onion will work.

    Vegetable bouillon - use your preferred brand or homemade version. If you are trying to avoid oil, be sure to check the contents (vegan, gluten, oil) when purchasing.

    Freshly grated ginger (peeled before grating) adds a mild spiciness.

    Ground coriander is a warming spice.

    Garlic cloves - feel free to add as much or as little as you like.

    Unsweetened almond milk helps to build that divine creamy flavoring.

    Black or white pepper for some mild pepperiness.

    a bowl of yellow soup with a cob of damper in another plate

    🎃How To Make Sweet Potato and Pumpkin Soup

    Step 1 - Over high heat, in a non-stick pot add ⅛ cup of water and onion and sweat until translucent by continuously stirring.

    Stir through sweet potato, almond milk and remaining water and bring to a soft boil. Turn heat down to medium and simmer for 5 minutes.

    Stir through the remaining ingredients and simmer for another 15 minutes or until vegetables are tender.

    Step 2 - Turn heat off. Allow pot to stand for a minimum of 10 minutes (see pro tips) ladle portion of soup contents into a blender and blend with the lid ajar (see pro tips) until smooth. Repeat until all is blended. Add salt to taste if required.

    ⭐ Pro Tips 

    Blending hot soup - never blend boiling hot soup. Always allow the pot of soup to stand (cool) for 10 minutes before blending.

    Do not over fill the blender, it is best to divide the food. Leave the lid ajar, never completely shut blender.

    Blend using the soup function (if applicable) and pour the blended soup into a bowl, repeat until all has been blended.

    Use a good and reliable blender - I love using a my Froothie blender (affiliate link - use discount code "Plantbasedfolk15" to get $15AUD off your next purchase (AU only)).

    This blender is fast, powerful and has a soup function (amongst various other functions) see how it works in my video.

    green coriander on top of a bowl of yellow soup

    ❓FAQ

    How to store sweet potato and pumpkin soup?

    Allow the soup to completely cool down to room temperature and store in an air-tight container in the fridge for up to five days. Reheat required portions by stirring in a small saucepan over medium heat until it has started to bubble, then transfer to a soup bowl.

    What can I do with pumpkin seeds?

    Once the pumpkin seeds have been taken out of the pumpkin, wash off the pulp by swirling them in a bowl of water, the pulp will float in the water which can be scooped out.  Or they can be wash in running water in a sieve and the pulped picked out. Pat the seeds dry, place them singularly onto a baking tray, season and bake until golden and crunchy (180C/350F)  (check out this recipe for how to roast pumpkin seeds without oil). I like to use them as a topping for soups. 

    Can I use an immersion blender to blend this soup?

    Yes, absolutely. Once the soup has cooled for a few minutes, simply place the immersion blender stick directly into the pot and blend until the contents is smooth. The difference between using an immersion blender and a blender, is the soup will be silkier in a blender.

    a male hand dipping a piece of damper into thick orange soup

    🍲Serving Suggestions

    As pictured, my family loves enjoying vegan damper with this pumpkin and sweet potato soup and a side of fresh salad, such as rocca salad.

    You could also enjoy this with freshly baked vegan dinner rolls and a serving of vegetable and nut rice.

    Or try it with gluten free sourdough bread.

    🍠Variations

    Use any type of dairy free milk rather than almond milk.

    White sweet potato can be used rather than orange sweet potato.

    Vegetable bouillon can be swapped with vegetable stock or broth (store bought or homemade is fine)

    🍲Related Recipes

    Looking for something similar, try this simpler vegan pumpkin soup or this low fat potato and carrot soup or this pumpkin and carrot soup.

    Another way to cook sweet potatoes is to air fry them, try these air fryer sweet potatoes by Shilpa.

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    Did you make this? I'd love to know! Leave me a comment below with a ★★★★★ rating or tag @plantbasedfolk on social media.

    two white bowls with yellow soup topped with green herbs and toasted pumpkin seeds

    Vegan Sweet Potato and Pumpkin Soup Without Oil

    A divinely silky, healthy and creamy vegan sweet potato and pumpkin soup without oil. This homely soup is the perfect combination of sweet and savoury and is really easy, simply chop and drop into one pot.
    Print Pin Rate Save Recipe Saved Recipe
    Course: Appetizer, lunch, Soup
    Cuisine: American, Australian
    Diet: Gluten Free, Vegan
    Prep Time: 10 minutes minutes
    Cook Time: 20 minutes minutes
    Total Time: 30 minutes minutes
    Servings: 6 servings
    Author: Janelle Hama

    Ingredients

    • 750 g Sweet potato peeled and chopped
    • 750 g Pumpkin peeled and chopped
    • 1 large Brown onion peeled and diced small
    • ⅛ cup Water
    • 2.5 cm Fresh ginger peeled and grated
    • 3 cloves Garlic peeled and minced
    • ½ litre Unsweetened almond milk
    • 2 cubes Vegetable bouillon
    • 1⅔ cups Water
    • ½ teaspoon Ground pepper
    • 1 teaspoon Ground coriander
    Metric - US Customary
    Prevent your screen from going dark

    Instructions

    • Over high heat, in a non-stick pot add ⅛ cup of water and onion and sweat until translucent by continuously stirring. Stir through sweet potato, almond milk and remaining water and bring to a soft boil. Turn heat down to medium and simmer for 5 minutes. Stir through the remaining ingredients and simmer for another 15 minutes or until vegetables are tender.
      750 g Sweet potato, 750 g Pumpkin, 1 large Brown onion, ⅛ cup Water, 2.5 cm Fresh ginger, 3 cloves Garlic, ½ litre Unsweetened almond milk, 2 cubes Vegetable bouillon, 1⅔ cups Water, ½ teaspoon Ground pepper, 1 teaspoon Ground coriander
    • Turn heat off. Allow pot to stand for a minimum of 10 minutes (see notes) ladle portion of soup contents into a blender and blend with the lid ajar (see notes) until smooth. Repeat until all is blended. Add salt to taste if required.

    Video


    Notes

    5-6 Servings
    Always stand (cool) hot soup for 10 minutes before blending in a blender, never blend boiling soup.
    Leave the blender soup ajar to allow steam to escape whilst blending. You can place a cloth on top. 
    The consistency can be adjusted at the end by adding a small amount of liquid.
    Salt can be added at the end if desired.
    Enjoy this soup with freshly baked vegan damper or vegan dinner rolls and a side of salad such as rocca salad.

    Equipment

    1 pot

    Nutrition

    Calories: 167kcal | Carbohydrates: 37g | Protein: 4g | Fat: 1g | Saturated Fat: 0.1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 246mg | Potassium: 897mg | Fiber: 5g | Sugar: 10g | Vitamin A: 28377IU | Vitamin C: 17mg | Calcium: 183mg | Iron: 2mg

    N.B., nutrition info is an estimate based on an online nutrition calculator. This will vary based on the specific ingredients you use.


    Tried this recipe?Mention @Plantbasedfolk or tag #plantbasedfolk

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    Hello, I'm Janelle, a culinary enthusiast with over two decades of cooking experience and a keen interest in creating delicious vegan Lebanese recipes.

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