Vegan Pumpkin Sweet Potato Soup

Name: Vegan Pumpkin Sweet Potato Soup {Gluten free}
Prep time: 10 min
Cook time: 50 min
Total time: 60 min
Ingredients: 500-600 g fresh pumpkin ((ca. 4-5 cups) ); 250 g fresh sweet potatoes ((ca. 2 cups)); 1/2 medium yellow onion; 1 tablespoon fresh ginger; 1 teaspoon salt; 1/2 teaspoon black pepper ((+ extra for serving)); 2 tablespoons olive oil ((+ extra for serving)); 1/3 cup white wine ((optional - avoid if cooking for toddlers/babies)); water; mixed seeds for serving ((optional))

This vegan pumpkin sweet potato soup is creamy and flavorful!
A comforting dairy free and gluten free soup to enjoy during the cold season, with fresh ginger making it extra healthy and slightly tangy!

This vegan soup is a staple in our household, it is ready in one hour and it's perfect to warm you up during cold days.
For extra flavor, I often love to add a couple tablespoons of my creamy cashew sauce and enjoy it with nice crispy gluten free bread cubes. Delicious and comforting!
And if you are looking for more soup ideas, don't miss this roundup of vegan detox soups!

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Ingredients
Instructions
Tips and Substitutions
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Vegan Pumpkin Sweet Potato Soup {Gluten free}

Ingredients

Few simple, whole ingredients to make this pumpkin sweet potato soup without stock and coconut milk.

Fresh raw pumpkin, so far I made this soup using either butternut or kabocha (or a combination of both) and they both work great.
I haven't tried other types of pumpkin, but my guess is they should all work ok
Sweet potatoes, here in my area I can find orange ones more easily, but white ones are great too.
In either cases, the starches in the potatoes make the soup thicker and more creamy.
Fresh onion, yellow or white are okay.
Fresh ginger, it adds that slight tanginess that makes the soup even more flavorful (you can use ginger powder too, but fresh is best for its added nutrients too)
Olive oil, if possible do not replace with seed oil. Olive oil is best both for cooking and to add raw, when you serve the soup
White wine, this is optionl, but it definitely adds another layer of flavor to the soup (omit it if you are making this pumpkin sweet potato soup for toddlers or babies)
Seeds for topping, I use a mix of flax, pumpkin and sunflower seeds

Find all the quantities in the recipe card below

As you can see this pumpkin soup is without stock, only simple fresh ingredients that give great flavor.

And it has no coconut milk either, so that you can enjoy a creamy pumpkin soup even if you are allergic to nuts.

Instructions

Making this vegan soup is very easy:

Peel the pumpkin, remove the seeds and cut it into 1 inch pieces, or smaller if you like, so they will cook faster
Peel and dice the sweet potato into small pieces too
Finely dice the onion and the fresh ginger
Add olive oil, onion and ginger to a saucepan (I used a cast iron one, but a regular one will work just as well) and cook over low-medium heat until the onion is translucent
Add the white wine, if using, and cook for another 3-5 minutes
Add pumpkin, sweet potato, salt and pepper and stir with a spoon
Let cook for 10 minutes, stirring occasionally
Cover with water and cook with lid on for 30-40 minutes (stirring occasionally), or until pumpkin and potato are fork-tender
Blend with an immersion blender or in a heat resistant mixer and serve still warm
If desired, add a tablespoon of raw olive oil, more pepper and favorite seeds

This pumpkin sweet potato soup is also low calorie and low carb, it is one of the best detox soups you can enjoy, especially after the Holiday season.

Tips and Substitutions

Can I make this vegan pumpkin soup in a pressure cooker?

You absolutely can, I do it when I want it to cook even faster.
Steps to follow and quantities are the same.

Can I make this soup in a crockpot?

I haven't tried yet, but I see no problem with using a crockpot.
Follow the same steps and quantities and cook at medium heat until the veggies are fork-tender.

What if the soup comes out a bit too "runny"?

It can happen. Maybe you added a bit too much water, or the pumpkin is particularly rich in water itself.
When it happens, I simply let it simmer another 10 minutes (or more if needed) AFTER blending it. This way the water evaporates and I can better check the creaminess.

Can I make this pumpkin soup for toddlers/babies?

You sure can! Just make sure to skip the white wine and the pepper.

How can I add vegan protein to this soup?

For protein, you could add quinoa to this pumpkin soup.
Cook it apart and added it to the blended soup.
Or you could add crispy tofu or tempeh, if you like them.

Can you freeze pumpkin sweet potato soup?

Yes. Once the soup is cooled down completely you can freeze it two ways.
Pour it in freezer bags, deviding it into single servings, so it will be easier and faster to thaw.
Or pour the soup into ice cube trays. Once they are frozen, move the cubes into a sealed freezer bag. This way you will be able to thaw as much soup as you like every time.
Soups keep ca. three months in the freezer.

How do I thaw frozen soup?

You can use the microwave: remove the soup from the freezer bag, place it in a soup plate covered with another plate and use the microwave defrost setting, until the soup is completely thawed and warm.
If you don't have a microwave, simply place the frozen soup in a non-stick saucepan, add half glass of water, cover with a lid and let it thaw over low-medium heat.
Third option is to remove the soup from the freezer hours in advance, place it in a covered soup plate and let it thaw in the fridge.

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Ciao!
Sonia

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