Vegan Pumpkin and Sweet Potato Soup

Pumpkin and sweet potato soup in a white bowl with a spoon
Sandra O'Claire / Getty Images
  • Total: 45 mins
  • Prep: 15 mins
  • Cook: 30 mins
  • Servings: 4 to 6 servings
Nutritional Guidelines (per serving)
175 Calories
2g Fat
28g Carbs
6g Protein
See Full Nutritional Guidelines Hide Full Nutritional Guidelines
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Nutrition Facts
Servings: 4 to 6
Amount per serving
Calories 175
% Daily Value*
Total Fat 2g 2%
Saturated Fat 1g 3%
Cholesterol 0mg 0%
Sodium 903mg 39%
Total Carbohydrate 28g 10%
Dietary Fiber 5g 19%
Protein 6g
Calcium 105mg 8%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

Like pumpkin soup? Like sweet potato soup? Then why not combine the two with this super simple soy-free vegan pumpkin and sweet potato soup recipe? Pumpkin and sweet potatoes are simmered on the stovetop with white wine and fresh thyme in this simple yet delicious and nourishing recipe. As veggies that are in season typically at the same time, the flavors from pumpkin and sweet potatoes naturally complement each other.

Smaller pumpkins work really well here; you'll often see them at farmers markets or grocery stores labeled as pie pumpkins or sugar pumpkins. The ones buy for carving are a bit flavorless in comparison and often simply called field pumpkins in comparison—save those for roasting the seeds and using the seeds in other ways. However, if you don't have a pumpkin, you can always substitute butternut squash instead, which is an equally good winter squash option.

This pumpkin and sweet potato soup is the perfect fall or autumn soup recipe for your vegetarian or vegan meal. You can serve it as is with a green salad for a light lunch or dinner.

Ingredients

  • 1 tablespoon margarine
  • 1 onion, diced
  • 2 stalks celery (diced)
  • 1 cup white wine
  • 2 tablespoons fresh thyme (chopped)
  • 1 1/2 pounds pumpkin (peeled and chopped)
  • 3 sweet potatoes (chopped)
  • 7 cups vegetable broth

Steps to Make It

  1. In a large soup pot, heat the onions and celery in margarine for about 2 minutes. Reduce heat to low and add wine. Allow to simmer for five minutes.

  2. Add remaining ingredients and bring to a simmer. Allow to cook for at least 30 minutes, or until pumpkin and sweet potatoes are soft.

  3. Puree in a food processor or blender, if desired, or, mash to desired consistency.

How Do You Thicken Pumpkin Soup?

There are a couple of ways to thicken pumpkin soup. First, you can use a little bit less water, or up the amount of sweet potatoes or squash you use; the latter will absorb more of the water in the recipe.


Another option that works well to thicken vegan soups is to add a little bit of plant-based nondairy milk or creamer; nut-based ones such as almond or even coconut work, and oat is good, too. Look for ones that are unsweetened so as to not disrupt the savory taste of the soup.


The most nutritious bang for your buck, however, for a vegan pumpkin soup? White beans. Adding a 1/2 cup of canned white beans to the soup toward the end, before you puree it in a blender or food processor, brings a bit of body to the soup, and also boosts the fiber and protein content thanks to the beans. The flavor remains virtually undetectable.

Variations

Pumpkin and sweet potato can go in either sweet or savory directions when it comes to making soup, and it's hard to get bored with these winter squash staples when there are so many possibilities.


  • Consider adding or substituting herbs such as fresh sage or rosemary.
  • Add 1 teaspoon of curry powder and use a 1/2 cup or so of canned coconut milk to thicken the soup.
  • Take the soup in a sweet direction with 1/2 teaspoon of cinnamon and/or ginger, and a dash of cloves.
  • Garnish with roasted pumpkin seeds, nondairy yogurt, or add a dollop of plain regular or Greek yogurt or sour cream if you are not making this for those following a vegan diet.