Vegan Pumpkin and Sweet Potato Soup – Easy and Delicious

The only pumpkin soup recipe you need for a cozy winer meal. This vegan pumpkin and sweet potato soup is hearty, creamy, nice and cozy to have over winter.
vegan pumpkin and sweet potato soup

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Good morning/evening/night my lovely people!
I know it is not winter, but sometimes when it’s a little chilly in the morning in April – May (Happens to be my birthday month, just saying!), I feel like having some nice hearty pumpkin soup.

I know I know! It’s not even the season for pumpkin or sweet potato but hey, who said that you can only eat pumpkins in Autumn? No one! I eat pumpkins throughout year. They are tasty, cook quickly and can be sweetened or seasoned for something savoury too, so versatile!

So I made this delicious vegan pumpkin and sweet potato soup in the midst of Spring! This recipe is super easy, creamy, hearty, nutritious, gluten-free and oil-free, great dish to share with your family and friends.

vegan pumpkin and sweet potato soup

Health benefits of pumpkin

Before we get into how delicious this vegan pumpkin and sweet potato soup is, let me tell you how amazing pumpkins are when it comes to nutrition because I LOVE the benefits of eating pumpkins!

And I really want you to know them too so that not only will you enjoy the taste of the soup, but also the health and beauty benefits of it!

Beta carotene for lovely skin

Pumpkins are the secret weapon when it comes to nutrition. I love the healthy benefits of pumpkins! 

Pumpkins are packed with beta carotene, a great anti-oxidant which is super good to get that supple, radiant and hydrated healthy skin. I do see the difference when I eat pumpkins that my skin looks more glowing and plump!

If you feel like your skin is looking a little dull, dry or don’t have a glow, definitely incorporate pumpkins in your diet!

UV protection

Another amazing fact about beta carotene is that it acts as a natural sun block. Did you just say whaaaaaat? I know!! It is an absolute surprise! Beta carotene converts into vitamin A and when consumed it protects the skin from UV damages. 

We all love summer, go to music festivals, hiking, chilling in the park, the beach.. they all come with the risk of your skin exposed to the UV rays! 

Sun light is very important for us to produce vitamin D but if exposed too much, out causes skin damages and ageing and all other nasty things that we do not want to get. 

So having plenty of pumpkins in Spring and Summer might be the best thing after all!

Lots of vitamins and minerals that promote health

Other wonderful nutrients in pumpkin include Vitamin C, Potassium, Copper, Manganese, Vitamin B2, Vitamin E and Iron. Just by listing them up you can see how nutritious pumpkins are!

These nutrients can promote health and might prevent some health problems such as heart disease, cancer, eye problems etc.

Just 1 cup of cooked pumpkin is enough to get all the benefits so this vegan pumpkin and sweet potato soup is the best thing to have for health as well as for the delicious taste!

Important fact about pumpkin

It is very important to cook your pumpkin to get the full benefits of pumpkin, even if you follow a raw food diet!
It is because beta carotene in pumpkin is observed in the body much, much easier and more effectively when cooked. 

vegan pumpkin and sweet potato soup

How to make this vegan pumpkin and sweet potato soup

Have you always thought making soup at home from scratch is too much work and difficult to do so? Well good news, it’s not!

To make this vegan pumpkin and sweet potato soup is pretty simple. You cook pumpkins, sweet potatoes, onion and garlic, and throw all the other ingredients in the high speed blender, then cook further a little to serve. That’s it!

I am guessing if you are reading this you probably like cooking, and I am thinking that frying onions and garlic or putting pumpkin and sweet potato in the oven are something you probably do quite often so don’t worry, you will be making one of the most amazing vegan pumpkin soup ever!

Ways to eat this vegan pumpkin and sweet potato soup

Is there more than 1 way to eat a soup? Oh yeah!

I love having them in a bowl with a tasted bread and is one of the many ways I eat this vegan pumpkin and sweet potato soup.
However, I also love having them mixed with rice, pasta, chickpeas, lentils etc… There are so many things you can eat it with!

If you stir in the soup into rice and cook a little with some olive oil, there you have a lovely dish of pumpkin risotto, and you can also stir in with some cooked pasta and soy cream for a delicious creamy pumpkin cream pasta! I just mix with whatever I have on hand in the kitchen and it always tastes good.

Pumpkins are low in carbohydrate so if you are trying to limit your carb intake, you can have the vegan pumpkin and sweet potato soup with lettuce boats too! The soup is so creamy and thick it’s perfect on a lettuce boat for an even healthier meal choice.

How to store this vegan pumpkin and sweet potato soup

One of the things I like about homemade soup is that you can make in a good large amount and keep them for the coming days. This is great if you are busy and don’t have time to cook every day. You can always have nutritious meal ready in the freezer!

To store this vegan pumpkin and sweet potato soup, let it cool down completely to room temperature then pour in one large single airtight container or separate small airtight containers. Keep them in the freezer for up to 2-3 months.

It also keeps in the fridge for up to 2-3 days for the maximum freshness too!

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You will LOVE this vegan pumpkin and sweet potato recipe because it’s :

– creamy
– nutritious
– healthy
– vegan
– oil-free
– gluten-free
– hearty
– great for your skin

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Vegan Pumpkin and Sweet Potato Soup – Easy and Delicious

What you need:

For topping

Tools:

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How to:

  1. Dice the onion and garlic. Cook them in  a sauce pan over medium heat until translucent. Can be replaced with 1 tbsp each of onion and garlic powder.
  2. Put all the ingredients in a high speed blender and blend until very smooth. If too thick add a dash of water or soya milk:)
  3. Transfer back into the sauce pan you used to cook onion and garlic, place it over medium heat until it’s warm.
  4. Swirl in soy yogurt, top on with pumpkin seeds and dried cranberries.
  5. Voila! Enjoy with the side of  your favourite bread:))

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Useful kitchen tool

High speed blender

I use this Ninja blender and it was a game changer for me!

It’s powerful, blends so well within a short about of time, and the result is super nice and creamy.

Perfect blender to make this vegan pumpkin and sweet potato soup!

Print this recipe below!

Vegan Pumpkin and Sweet potato soup

Warm and comforting soup
Prep Time30 mins
Cook Time30 mins
Course: Appetizer, dinner, Soup
Keyword: easy, vegan

Ingredients

  • 1 cup Cooked pumpkin (without skin)
  • 1 & 1/2 cups Cooked sweet potato (without skin)
  • 1-2 cloves Garlic
  • Half an Onion
  • 1 cup Soya milk
  • 1 cup Water
  • 1 tbsp Nutritional yeast
  • 1 tsp turmeric
  • 1 tsp ginger powder
  • 1 tsp coriander powder
  • 1 cube vegetable stock
  • Pinch of Cumin
  • Pinch of Salt and pepper

Topping

  • Unsweetened soy yogurt
  • Pumpkin seeds
  • Dried cranberries

Instructions

  • Cook your pumpkin and sweet potato first. I ususally cut them into pieces then pop in the oven for 20-30 mins at 180-200C
  • Dice the onion and garlic. Cook them in  a sauce pan over medium heat until translucent. Can be replaced with 1 tbsp each of onion and garlic powder.
  • Put all the ingredients in a high speed blender and blend until very smooth. If too thick add a dash of water or soya milk:)
  • Transfer back into the sauce pan you used to cook onion and garlic, place it over medium heat until it’s warm.
  • Transfer to your favourite soup bowl. Swirl in soy yogurt, top on with pumpkin seeds and dried cranberries.
  • Voila! Enjoy with the side of  your favourite bread:))
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