• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Plant Based Folk
  • Recipes
  • Lebanese
  • About
  • Contact
  • Subscribe
menu icon
go to homepage
  • Recipes
  • Lebanese
  • About
  • Contact
  • Subscribe
subscribe
search icon
Homepage link
  • Recipes
  • Lebanese
  • About
  • Contact
  • Subscribe
×

Home » Soups

Vegan Sweet Potato and Pumpkin Soup Without Oil

Published: Jul 27, 2022 · Modified: 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

This website receives a commission/fee for each purchase bought through the affiliate links on this website

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
  • 📖 Recipe

😋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.

🍠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?

  • 4 Ingredient Potato Soup (Low Fat)
  • Vegan Potato and Leek Soup (Gluten-Free)
  • Delicious Vegetable Borscht Without Oil
  • Lebanese Lemon Lentil Soup (Adas bi Hamod)

📖 Recipe

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
Course: Appetizer, lunch, Soup
Cuisine: American, Australian
Diet: Gluten Free, Vegan
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 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
« Creamy Foul Moudamas (Lebanese Fava Beans)
All Natural Vegan Date Caramel Sauce »

Reader Interactions

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Primary Sidebar

A female brunette dressed in black and an apron juggling lemons

Heya, I'm Janelle! I've been a messy but delicious cook for a couple of decades now.

In the last few years, I've converted to a vegan diet and have fallen in love with the flavors that can be created from plants.

I specialize in vegan Lebanese food and I'm excited to share these amazing recipes with you.

Let's cook together!

More about me →

Recipes Not to Miss

  • How To Make Zaatar (Lebanese)
  • Fattoush Salad (My Family's Recipe - الفتوش)
  • How To Cook Lupini Beans (Lebanese Termos)
  • Easy Vegan Broccoli Soup (Low Fat)
a yellow cup of coffee with text reading buy me a coffee

From The Blog

  • Medical Medium Advanced 3:6:9 Liver Rescue Cleanse - Review
  • 12 Vegan Egg Wash Substitutes
  • How to Core Zucchini / Squash (Koosa)
  • How to Wash Fruit & Vegetables.
  • Flodesk vs Mailchimp (For Food Bloggers)
  • 43 Vegan Roast Recipes (Lunch & Dinner Ideas)

PBF COOKBOOK MOCKUP

As Featured On

various logos where Plant Based Folk has been featured

Footer

^ back to top

About

Accessibility Policy
Blog
Contact
Cookies Policy
Disclosure
Privacy Policy
Privacy Policy (GDPR)
Storefront
Terms of Use

Newsletter

Sign Up! for emails and updates

Contact

Work with me
Advertise

As an Amazon Associate I earn from qualifying purchases.

Copyright © 2022 Plant Based Folk