Pumpkin and Sweet Potato Soup (Stove or Instant Pot)

This delicious duo of pumpkin and sweet potato makes the perfect seasonal soup. Both vegetables are roasted to enhance their natural sweetness then combined with onions, garlic, vegetable stock, coconut milk along with heart warming herbs and spices before being pureed into the tastiest soup ever.

Even though soup and comfort food tends to be associated more with the winter time.

There's nothing wrong with grabbing some pumpkin along with some sweet potatoes and putting the cogs into motion for some delicious, warm, filling soup!

My favourite time of year for recipe development is definitely fall and the winter time. I look forward to making some incredible recipes like this Vegan Pumpkin Punch recipe.

Some have been hits while others haven't made it to the blog for obvious reasons.

For instance the other day I failed misery at making some French onion soup.

I tried doing a vegan version using veggie stock instead of  beef  with a dollop of homemade vegan cheese in the centre of the soup bowl.

I don't know why but the taste wasn't very appetising at all, it smelt amazing but tasted horrible.

I ended up writing some troubleshooting notes for my second attempt. Don't expect to see that disastrous soup make an appearance on the blog for now.

On a positive note I am feeling these Caribbean Curried Beans right now, it's on rotation with this one.

Anyway, the pumpkin sweet potato duo combination soup is going to fill you up with plenty of vitamins and minerals while hitting your tastebuds.

The combination of healthy starch from both veggies just seem to work perfectly. Forget about waiting for pumpkin to be in season, butternut squash is where it's at, it's a great accessible all year around vegetable.

This soup is creamy, brimming with pungent flavours from roasting most of the ingredients needed, just like I did when I made my Instant Pot Cauliflower Soup

Reasons to make this soup

• It's seasonal and great if you are looking for that perfect fall/winter soup
• It's great for people who love root vegetables like squash, sweet potato.
• It's tasty, generously seasoned - not spicy, just flavoursome
• Boosts your immune system
• Relatively easy to make
• It's made from scratch so you know exactly what ingredients go into it.

Ingredients you need

• Pumpkin and sweet potato - Fresh produce is best although you can use frozen (thoroughly thawed out) vegetables instead. Just make sure you are using cooking pumpkin and not the one that's used for carving/decor.
• Onion, garlic - they serve as the sauteed/foundation ingredients, the base of the soup.
• Vegetable stock/broth/coconut milk - coconut milk makes the soup creamy and the stock/broth makes the recipe vegan friendly.
• Ground coriander, nutmeg, thyme, black pepper and pink salt - these spices are used for warmth and flavour.
• Chilli flakes - gives the soup a very subtle kick, but not too spicy.

The steps

• Preheat oven at 200c/400f/gas mark 6
• Place the pumpkin and sweet potato on a baking tray lined with parchment paper, coated with oil and coat the top of the vegetables too.
• Roast the vegetables for roughly 30-35 minutes or until golden.
• Meanwhile, melt the dairy free butter then proceed to saute the onion and garlic until soft and translucent,

• Add the stock, coconut milk then season with chilli, thyme, nutmeg, black pepper and ground coriander

• Add the roasted vegetables to the saucepan then use either a hand held blender (or blender) to puree the soup into a smooth consistency
• Add pink salt to taste.

Instant pot version

• Preheat oven at 200c/400f/gas mark 6
• Place the pumpkin and sweet potato on a baking tray lined with parchment paper, coated with oil and coat the top of the vegetables too.
• Roast the vegetables for roughly 30-35 minutes or until golden.
• Switch your instant pot on and select the "saute" button for "5 minutes" and wait for it to display "hot".

• Add and melt the dairy free butter then proceed to saute the onion and garlic until soft and translucent.
• Add the stock, coconut milk then season with chilli, thyme, nutmeg, black pepper and ground coriander
• Add the roasted pumpkin and sweet potato then press the "cancel" button.
  

• Place the lid on and flick the knob to "sealing" then set to pressure cook on high and adjust +/- 5 minutes.
• Once the cooking time is over do a quick release (flick the knob to venting).
• Grab your immersion stick or use a blender to puree your soup.
• Do a taste test and adjust for additional black pepper and pink salt (if required).

Frequently asked questions

Can you use canned pumpkin instead?

No, you will need to use whole pumpkin for this recipe because the canned stuff contains additional ingredients plus you can't roasted pureed pumpkin.

Is it okay to use frozen pumpkin?

Yes, as long as you thoroughly thaw out the excess water and blot anything off with kitchen towel. You will want the pumpkin to be bone dry prior to roasting it.

Can you use butternut squash instead?

Yup, absolutely! Both butternut and pumpkin are from the same winter squash family. Only butternut is widely available throughout the year while pumpkin is more of a fall/winter vegetable.

Use which ever you see fit and reap the same results.

Notes and tips

• Don't forget to use my Homemade Vegetable Stock recipe.
• You can use any type of squash to make this recipe. Pumpkin is seasonal so if you wish to make this soup any time of the year then use butternut squash instead.
• While the vegetables are being roasted focus on sauteing the onion and garlic, then add the stock, seasoning and coconut milk to save sometime.
• This soup can keep for up to 4 days refrigerated
• Freeze any leftover soup in an airtight container for up to 3 months. When ready to eat simply thaw out overnight in the refrigerator then heat up.
• Make sure to roast the vegetables. This is so crucial if you want the vegetables to impart a deep flavour along with their natural occurring sugars .
• You can make this recipe using an instant pot or stove top, you will need a immersion stick or high speed blender to puree the soup.
• Don't skip the coconut milk, this yields a nice creamy texture, if you don't have coconut milk use vegan yoghurt instead.

Other vegan soup recipes to try

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Pumpkin and Sweet Potato Soup

This delicious duo of pumpkin and sweet potato makes the perfect seasonal soup. Both vegetables are roasted to enhance their natural sweetness then combined with onions, garlic, vegetable stock, coconut milk along with heart warming herbs and spices before being pureed into the tastiest soup ever.

5 from 5 votes

Print Pin Rate

Course: Soup

Cuisine: American

Prep Time: 20 minutes minutes

Cook Time: 40 minutes minutes

Total Time: 1 hour hour

Servings: 4 servings

Calories: 329kcal

Author: Charla

Ingredients

• ▢ 1 lb of pumpkin cut into large chunks (500g)(3 ½ cups in total)
• ▢ 3 medium sized sweet potatoes
• ▢ olive oil for roasting
• ▢ 2 tablespoon dairy free butter (28g)
• ▢ 1 medium onion chopped
• ▢ 3 whole garlic cloves
• ▢ 3 cups of vegetable stock (700ml) see notes for the link
• ▢ ½ cup coconut milk (120ml)
• ▢ ¼ teaspoon chilli powder or flakes (0.5g)
• ▢ 5 sprigs of thyme (leaves removed) used 1 teaspoon of dried thyme
• ▢ ½ teaspoon of nutmeg (1g)
• ▢ ½ teaspoon of black pepper (1g)
• ▢ ½ teaspoon of ground coriander (1g)
• ▢ pink salt to taste

Instructions

• Preheat oven at 200c/400f/gas mark 6
• Place the pumpkin and sweet potato on a baking tray lined with parchment paper, coated with oil and coat the top of the vegetables too.
• Roast the vegetables for roughly 30-35 minutes or until golden.
• Meanwhile, melt the dairy free butter then proceed to saute the onion and garlic until soft and translucent,
• Add the stock, coconut milk then season with chilli, thyme, nutmeg, black pepper and ground coriander
• Add the roasted vegetables to the saucepan then use either a hand held blender (or blender) to puree the soup into a smooth consistency
• add salt to taste.

Instant pot version

• Preheat oven at 200c/400f/gas mark 6.
• Place the pumpkin and sweet potato on a baking tray lined with parchment paper, coated with oil and coat the top of the vegetables too.
• Roast the vegetables for roughly 30-35 minutes or until golden.
• Switch your instant pot on and select the "saute" button for "5 minutes" and wait for it to display "hot".
• Add and melt the dairy free butter then proceed to saute the onion and garlic until soft and translucent.
• Add the stock, coconut milk then season with chilli, thyme, nutmeg, black pepper and ground coriander
• Add the roasted pumpkin and sweet potato then press the "cancel" button.
• Place the lid on and flick the knob to "sealing" then set to pressure cook on high and adjust +/- 5 minutes.
• Once the cooking time is over do a quick release (flick the knob to venting).
• Grab your immersion stick or use a blender to puree your soup.
• Do a taste test and adjust for additional black pepper and pink salt (if required).

Notes

• Don't forget to use my Homemade Vegetable Stock recipe.
• You can use any type of squash to make this recipe. Pumpkin is seasonal so if you wish to make this soup any time of the year then use butternut squash instead.
• While the vegetables are being roasted focus on sauteing the onion and garlic, then add the stock, seasoning and coconut milk to save sometime.
• This soup can keep for up to 4 days refrigerated
• Freeze any leftover soup in an airtight container for up to 3 months. When ready to eat simply thaw out overnight in the refrigerator then heat up.
• Make sure to roast the vegetables. This is so crucial if you want the vegetables to impart a deep flavour along with their natural occurring sugars .
• You can make this recipe using an instant pot or stove top, you will need a immersion stick or high speed blender to puree the soup.
• Don't skip the coconut milk, this yields a nice creamy texture, if you don't have coconut milk use vegan yoghurt instead.

Nutrition

Calories: 329kcal | Carbohydrates: 54g | Protein: 5g | Fat: 12g | Saturated Fat: 7g | Sodium: 854mg | Potassium: 1082mg | Fiber: 8g | Sugar: 12g | Vitamin A: 36477IU | Vitamin C: 31mg | Calcium: 121mg | Iron: 3mg

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