Pumpkin and Sweet Potato Soup

Looking for a vegan savory pumpkin recipe that will make your home smell terrific?  Your hunt is over.  Why not try our savory pumpkin and sweet potato soup?  It's vegan, dairy free, gluten free and healthy.  It comes together quickly, but tastes like it was simmering all afternoon.  It's a win-win situation.

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Ingredients

This hearty fall soup takes pantry staples and comes together with little fuss thanks to using canned pumpkin puree.  Make sure not to use pumpkin pie mix.

• Fat: olive oil
• Aromatics: yellow onion and garlic
• Vegetables: sweet potatoes and pumpkin puree
• Liquid: vegetable broth
• Fruit: Fuji apple
• Spices: sage, thyme, bay leaf, salt, and black pepper
• Creaminess: coconut milk (dairy free)

Questions

Is this recipe keto friendly?

Yes, it is; just make a few adjustments.  You can replace the vegetable broth with chicken or bone broth.  The olive oil can be replaced with butter, and the coconut milk can be replaced with heavy cream.

How many calories are in one serving?

For a serving size of 1 ¼ cup, there is 375 calories, 31.3g of carbs with 4.7g of dietary fiber and 4.1g of protein.  Plus, it has 109% of your daily vitamin A.  For more nutritional information, please scroll to the bottom of the recipe card.

Can I make this in the crock pot?

• Saute the onion and garlic in a fry pan, 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 and 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.

Can I freeze this soup?

Yes and no.  If you are planning on freezing this, don't add the coconut milk.  Allow the soup to fully cool, then freeze for up to one month in freezer zip-top bags or a freezer-friendly container.  Allow to thaw in the fridge overnight, then reheat on the stove over medium heat.  Pour in the coconut milk about 5 to 10 minutes before serving and heat through.

What can I serve this with?

• Crusty bread: whole grain baguette, mountain bread
• Salad: kale crunch
  
• Fall dessert:  apple galette
  

How to Make

Gather all the ingredients.  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.

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.

Add the dry spices.  Stir and cover then bring to a boil.  Reduce the heat to medium low and simmer for 25 minutes.

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.

Once all the soup has been pureed, return it back into the pot and pour in the coconut milk.

Mix the coconut milk in well, and heat the soup over medium heat for 5 minutes.

Enjoy a warm bowl of soup with fresh bread!

Variations

• 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.

Pro Tips

• Use pumpkin puree; it's a nice short cut.
• 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.

Other Vegetarian Soups You'll Enjoy

• Detox Moroccan Lentil Stew
• Wild Rice
• Minestrone
• Roasted Cauliflower
• Broccoli Stilton

Other Fall Soup Recipes to Try

• Lentil Stew with Sausage
• Beer Cheese
• Smoky Cheese and Potato
• Low Carb Crab
• Clam Chowder

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Recipe

Pumpkin and Sweet Potato Soup

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5 from 2 reviews

• Author: Brooke
• Total Time: 1 hour
• Yield: 8 cups 1x
• Diet: Vegan

Print Recipe

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Description

Pumpkin and sweet potato soup is an easy, healthy recipe that is vegan and dairy free.  Make it on the stovetop or in the slow cooker for a low carb fall dinner idea that is delicious!

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Ingredients

Scale 1x2x3x

For the Soup

• 1 tablespoon olive oil (15 ml)
• 1 cup yellow onion, chopped (130g)
• 1 tablespoon garlic, minced
• 1 cup white wine (240 ml)
• 4 cups vegetable broth (946 ml)
• 4 cups sweet potato, peeled and diced (643g)
• 1 Fuji apple, diced (204g)
• 15-ounce can of pumpkin puree (425g)
• 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 (400g)

For the Garnish

• ¼ cup pepita seeds roasted, shelled, and salted (35g)
• ¼ cup roasted peanuts, shelled and chopped
• 2 tablespoons fresh parsley

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Instructions

1. 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.
2. Pour in the white wine and scrape the brown fond off the bottom of the pot with a wooden turner.
3. 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.
4. 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.
5. 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.
6. Serve while it's still hot, and garnish each bowl with a sprinkle of pepita seeds, peanuts, and fresh parsley.

Notes

• 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.

• Prep Time: 22 minutes
• Cook Time: 38 minutes
• Category: Soup
• Method: Stovetop
• Cuisine: American

Keywords: pumpkin sweet potato soup, coconut milk, vegan