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.
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😋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
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.
🎃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.
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.
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.
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.
Or try it with gluten free sourdough bread.
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)
Another way to cook sweet potatoes is to air fry them, try these air fryer sweet potatoes by Shilpa.
Did you make this? I'd love to know! Leave me a comment below with a ★★★★★ rating or tag @plantbasedfolk on social media.
Vegan Sweet Potato and Pumpkin Soup Without Oil
- 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
- 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.
N.B., nutrition info is an estimate based on an online nutrition calculator. This will vary based on the specific ingredients you use.
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