Looking for a vegan savory pumpkin recipe that will make your home smell terrific? Our savory pumpkin and sweet potato soup is vegan and comes together quickly making it a win-win meal solution.
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This hearty fall pumpkin and sweet potato dish takes pantry staples and comes together with little fuss thanks to using canned pumpkin puree. Make sure not to use pumpkin pie mix.
- Aromatics: yellow onion and garlic
- Vegetables: sweet potato and pumpkin puree
- Fruit: Fuji apple
- Spices: sage, thyme, bay leaf, salt, and black pepper
- Creaminess: coconut milk (dairy free)
How to Make
Gather all the ingredients for our pumpkin and sweet potato soup. Peel and chop the sweet potato, apple, and onion. Mince the garlic and measure out the liquids and dry spices.
- Heat up the olive oil for 2 minutes over medium-high heat, then add the onion and cook until soft. Add the garlic and a sprinkle of salt and black pepper, and cook for 1 minute while constantly stirring.
- To deglaze the pot, pour in the white wine and use a wooden turner to scrape any brown bits off the bottom. Cook for a minute.
3. Pour in the vegetable broth, the sweet potato, and the canned pumpkin puree, then stir with a large wooden spoon. If you can't find the puree at the grocery store, roast your own pumpkin.
4. Add the dry spices. Stir and cover then bring to a boil. Reduce the heat to medium-low and simmer for 25 minutes. The sweet potato will be tender and the flavors melded together.
5. Remove the bay leaf.
6. Remove the pot from the heat and puree in small batches in a blender. Make sure to remove the vent hole stopper, and then cover with a clean folded kitchen towel. This will help the steam escape from the blender.
7. Once it has been pureed, return it back to the pot and pour in the coconut milk. Mix the coconut milk into the pot well, and heat it over medium heat for 5 minutes.
8. Enjoy a warm bowl of pumpkin and sweet potato soup with fresh bread!
Cooking it with vegetable or chicken broth is an easy way to add more flavor. You can also increase the number of vegetables added to the base or even roast or saute them prior to adding them to the pot. Give it a taste when it's done cooking and feel free to add more dried spices, fresh herbs, or salt and pepper at that time.
The earthy and sweet flavor of pumpkin pairs perfectly with the flavor of sweet potato which is why we use them together in this recipe. It also pairs well with cheese such as gruyere or parmesan, chiles, cinnamon, coconut milk, curry, garlic, ginger, onions, and sage.
Yes, you can. First, saute the onion and garlic in a frying pan, then deglaze the pan with the white wine. Add all the other ingredients except the coconut milk into the crockpot. Stir it together and cover. Cook it on low for 6 hours or on high for 8 hours. Add the coconut milk during the last 30 minutes and puree smooth using an immersion blender. Serve warm with roasted pepita seeds, peanuts, and fresh parsley.
Both of these ingredients are healthy additions to meals. Pumpkin is lower in calories and carbohydrates than sweet potato, and provides a healthy dose of vitamin K, vitamin A, copper, and iron. Sweet potatoes, while slightly higher in calories, provide you with a higher amount of protein, lower fat, and almost 3 times more vitamin A than pumpkin. Sweet potatoes are also a good source of vitamin C, manganese, potassium, and vitamin B6.
To round out your meal, we suggest you serve it with a slice of crusty bread like our mountain bread. A healthy salad, like our kale crunch would also be a good choice. To finish off the meal, our fall dessert apple galette is always a hit.
Freeze: If you are planning on freezing this, don't add the coconut milk. Allow it to fully cool, then freeze for up to one month in freezer zip-top bags or a freezer-friendly container. When you're ready to serve, thaw it in the fridge overnight, then reheat it on the stove over medium heat. Pour in the coconut milk about 5 to 10 minutes before serving and heat through.
- Want more vegetables? Add 2 carrots, peeled and sliced.
- Want more creaminess? Add heavy cream, sour cream, or whole milk.
- Don't have stock? Use filtered water and increase the onion, garlic, and dried spices.
- Need meat? Add crumbled bacon.
- Need more protein? Sprinkle on roasted chickpeas.
- Don't have pumpkin puree? Roast a small pie pumpkin and make your own puree.
- Use pumpkin puree; it's a nice shortcut.
- Use vegetable broth instead of water, as it provides more flavor.
- Puree the soup with a blender, food processor, or immersion blender.
- If you want to freeze this, omit the coconut milk. Add it in once you're ready to serve the soup.
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Pumpkin and Sweet Potato Soup
For the Soup
- 1 tablespoon olive oil
- 1 cup yellow onion, chopped
- 1 tablespoon garlic, minced
- 1 cup white wine
- 4 cups vegetable broth
- 4 cups sweet potato, peeled and diced
- 1 Fuji apple, diced
- 15- ounce can of pumpkin puree
- 1 bay leaf
- 2 teaspoons ground sage
- 2 teaspoons dried thyme
- 1 ½ teaspoons salt
- ½ teaspoon black pepper
- 14- ounce can of coconut milk
For the Garnish
- ¼ cup pepita seeds roasted, shelled, and salted
- ¼ cup roasted peanuts, shelled and chopped
- 2 tablespoons fresh parsley
- Heat up 1 tablespoon of olive oil in a Dutch oven over medium high heat until shimmering then saute the onion for 4 minutes, stirring occasionally. Add the garlic with a sprinkle of salt and pepper, and saute for one minute.
- Pour in the white wine and scrape the brown fond off the bottom of the pot with a wooden turner.
- Add the vegetable broth, canned pumpkin puree, sweet potato, and apple, then add the dried spices and stir. Cover and bring to a boil then reduce the heat and let simmer for 25 minutes.
- Remove the pot from the heat. Working in small batches, puree the soup in a blender. Remove the center handle on the blender lid to let the steam escape, cover the hole with a folded kitchen towel, and blend.
- Once the soup is all pureed, return it to the Dutch oven and pour in the coconut milk. Let it heat through on medium heat, roughly 5 minutes.
- Serve while it's still hot, and garnish each bowl with a sprinkle of pepita seeds, peanuts, and fresh parsley.
- Saute the onion and garlic in a frying pan on the stovetop, then deglaze the pan with the white wine.
- Dump all the ingredients except the coconut milk into the crockpot. Stir and cover. Cook on low for 6 hours, or on high for 8 hours.
- Add the coconut milk during the last 30 minutes and puree until smooth using an immersion blender. Serve warm with roasted pepita seeds, peanuts, and fresh parsley.
- For a nice short cut, use canned pumpkin puree with no spices.
- For more flavor, use vegetable broth instead of water.
- For a smooth, thicken soup, puree it with a blender, food processor or immersion blender.
- Omit the coconut milk if you want to freeze this then add it in once you're ready to serve the soup.
Our recipe post was originally published on September 25, 2020 and was updated on August 5, 2022.