This pumpkin sweet potato soup is a Fall staple! The combination of pumpkin puree, sweet potato, red lentils, fresh ginger, and coconut milk is incredibly delicious and festive! This recipe is free of dairy and gluten and it's ready to eat in about one hour!
Starting around September 1st, I start craving this vibrant soup or pasta with creamy pumpkin sauce! It's the best soup recipe to make to get you in a festive mood for Fall!
Made with pumpkin, root vegetables, protein-rich red lentils, fresh ginger, and coconut milk, this creamy pumpkin and sweet potato soup has the most delicious, rich flavor and velvety texture that's perfect for dipping thick slices of bread!
It's the perfect dish to make for a cozy dinner at home on a chilly night. If you want to make it extra special, serve it in a bread bowl and it will feel like you're at a restaurant!
Why You'll Love This Recipe
- It's naturally vegan and gluten-free and it's ready to eat in less than 1 hour!
- It's an easy way to eat get more vegetables and plant-based protein into your diet!
- Just WAIT until you smell the intoxicating scent that fills your kitchen while you're making this soup. It's incredible!
Ingredients & Substitutions
This pumpkin soup recipe is very easy to make with simple ingredients and you probably already have most of them in your pantry right now! Let's go over a few important ingredients and substitutions if you need them.Â
- Onion - You can use your favorite variety of onion.
- Garlic - I used fresh garlic, but you could also use dried. Start with ½ tsp and add more to taste.
- Fresh Ginger - Fresh ginger adds so much flavor to this soup! You can use 1 tsp dried ginger in place of the 1-inch fresh ginger in a pinch.Â
- Dried Seasonings - Cinnamon and nutmeg add so much flavor to this soup!
- Sweet Potatoes - You can substitute russet potatoes or cauliflower florets if necessary.
- Red Lentils - I used red lentils because of their red color and soft texture. They easily blend into the broth and add extra plant-based protein. You could also use (1) 14 oz can of chickpeas or any white beans.Â
- Pumpkin Puree - Make sure that you use a can or carton of pumpkin puree, not pumpkin pie filling. It's not the same! You can use homemade pumpkin puree if you prefer. Butternut squash could also be used instead of pumpkin.
- Vegetable Broth - Use a low sodium broth if possible so you can control how much salt is added.
- Coconut Milk - A ½ cup of canned coconut milk is just enough to make the sauce taste extra rich and creamy, but the coconut flavor won't overpower the dish. You could also use any unsweetened and unflavored (no vanilla) plant milk you like.
How To Make Pumpkin Sweet Potato Soup
Step 1 - In a large pot, saute the onions until they are soft and translucent (Photo 1).
Step 2 - Add the minced garlic, ginger, and dried seasonings and let it cook for a few minutes to toast the spices (Photo 2).
Step 3 - Add the peeled and diced sweet potato, red lentils, pumpkin puree, water, and vegetable broth (Photo 3) to the pot.
Step 4 - Bring it to a simmer and then reduce the heat and let it cook until the potatoes and lentils are tender (Photo 4).
Step 5 - Take the pot off the heat and let the soup cool for 10 minutes. Then carefully transfer it to a large blender cup (fill it less than half way) and blend it in small batches until it's smooth and creamy (Photo 5).
Step 6 - Pour all of the soup back into the pot and stir in the coconut milk (Photo 6).Â
Serving Suggestions
I like to serve this delicious soup with a side salad drizzled with ranch dressing and a couple of toasted slices of homemade whole wheat bread for dipping! Any of the following side dishes would also be a great option.Â
Storage, Freezing, & Reheating Instructions
Store the leftover soup in an airtight container in the fridge for 3 days.Â
You can warm the pumpkin and sweet potato soup in a covered bowl in the microwave for 1-2 minutes or in a saucepan on the stovetop over medium heat, stirring occasionally, until it's warmed through.
If the soup is too thick, you can add 1-2 tbsp of broth or water to thin it out.
The soup freezes perfectly! Put leftovers in an airtight freezer-safe container and you can freeze it for 2-3 months.Â
When you're ready to defrost it, take the soup out of the freezer and put it in the fridge to thaw for 24 hours. Then you can reheat it in the microwave or on the stovetop.Â
Frequently Asked Questions
Yes. You can substitute fresh pumpkin puree 1:1 for canned pumpkin. Don't use the type of pumpkin that you carve for Halloween. This guide will help you pick what type of pumpkin to use.
Yes, that would add even more flavor! Roast the sweet potato, onions, and cubed pumpkin on a sheet pan at 400 degrees for 40 minutes or until tender and then add them to the soup before you blend it.Â
Yes, you can make it in the slow cooker. Put all of the ingredients except for the coconut milk into a large slow cooker and let it cook on high for 4 hours. Then blend the mixture and transfer it back to the slow cooker and stir in the coconut milk.Â
Expert Tips
- Make sure to use a can or carton of pureed pumpkin, not pumpkin pie filling.
- Don't worry about chopping the onion and sweet potato to be the same size, because everything will be blended up eventually anyways.
- Peel the sweet potato before dicing it. After blending, if the sweet potato skin is left on you will see little flakes in the soup.Â
- You can puree the pumpkin soup in the blender or use an stick blender. If you use a blender cup, be extremely careful and work in small batches. If your blender cup does not have a vent in the lid to let the heat/steam escape, let the soup cool completely before blending it.
Want More Vegan Fall Recipes?
Pumpkin Sweet Potato Soup
Equipment
- 6-Quart Dutch Oven
- Blender
Ingredients
- ¼ cup vegetable broth or water to saute (or 2 tbsp olive oil)
- 1 large yellow onion sliced
- 4 medium garlic cloves minced
- 1-inch piece fresh ginger minced
- 1 tsp cinnamon powder
- ½ tsp nutmeg
- ½ tsp salt add more to taste
- ¼ tsp black pepper
- 3 cups sweet potatoes peeled and diced
- ½ cup dried red lentils rinsed and drained
- 14 oz can pumpkin puree
- 1 cup water
- 4 cups vegetable broth
- ½ cup canned coconut milk
Instructions
- In a large pot over medium heat, saute the onions in ¼ cup broth or water until they are soft and translucent. Add more liquid if the pan gets too dry. Add the garlic, ginger, cinnamon, nutmeg, salt, and black pepper. Let it cook for a few minutes to toast the spices.
- Add the diced sweet potato, red lentils, pumpkin puree, 1 cup water, and 4 cups broth to the pot. Increase the heat and bring it to a simmer and then reduce the heat to medium. Cover with the lid and let it cook for 25 minutes or until the sweet potatoes and lentils are soft.
- Take the pot off the heat and let it cool for 10 minutes. Carefully, transfer the mixture to a large blender cup. Only fill it â…“ of the way full. (Do not blend hot, bubbling, or boiling soup.)
- Remove the small center feeder cap from the blender lid and secure the lid on top of the cup. Fold a thick dish towel into a square and cover the feeder cap opening to catch any splatters.
- Hold the towel down with your hand and blend on low in small batches until it's smooth and creamy. Transfer the pureed soup to a large bowl and then repeat this step until you've blended everything in the pot.
- Pour all of the soup back into the pot, stir in the coconut milk, and let it warm up. Add more salt and pepper to taste.
- Optional - Garnish with roasted pumpkin seeds, chives, and a drizzle of coconut milk before serving. (Drag a knife or toothpick through the coconut drizzle to make a swirl pattern like the pictures).
Notes
- If your blender cup doesn't have any kind of vent in the lid for the heat/steam to escape through, let the soup cool completely before blending it.
- Make sure to use pureed pumpkin, not pumpkin pie filling. They are not the same!
- Peel the sweet potatoes before dicing them. After blending, if the skin is left on you will see little flakes in the soup.Â
- Store leftovers in an airtight container in the fridge for 3 days or you can freeze it for 2-3 months.
Hi Stacey,
just made you soup recipe. never had pumpkin Sweet Potato Soup before. I had the ingredients on hand and thought to give it a try. I substituted a can of pureed sweet potatoes bc it was about to expire.
this was so easy to make and very delicious! The coconut milk, for me, was definitely the star ingredient. never tasted coconut milk from a can. lol. love it!
thank you for sharing your recipe.
Thank you, Francene! I'm so happy you enjoyed the recipe <3
Hi Stacey! I am totally new to vegan cooking but would love to know if this could be made in the Instant Pot, and what changes would need to be made? I am looking forward to trying your recipes to see what my family likes. Thanks!
Hi Catherine! Yes, this soup can definitely be made in the instant pot.
This is how I would do it - Set IP to Saute and add 1/4 cup broth to the pot. Once hot, add the onion and saute until tender. Add more liquid if it gets too dry. Add the garlic, ginger, and dried seasonings and let it cook for 1 minute, stirring occasionally. Turn off the IP and add the broth and water. Scrape the bottom of the pan to make sure nothing is stuck on. Then add the rest of the ingredients except the coconut milk. Lock the lid with the valve in the sealing position. Set it for 3 minutes on HIGH pressure. It will take about 15 minutes to come to pressure before starting to cook. When it beeps, let it naturally release pressure for 5 minutes and then flip the switch to vent to release the remaining pressure. Then you can serve and garnish each bowl. Hope this helps!
Wow, this looks really good! I've had pumpkin soup before but not with the carrots and ginger. Sounds yummy and perfect for fall.
Thanks, Shani!!
That pumpkin soup looks sooo good...
Thank you!
This soup is perfect for fall and has such a delicious blend of flavors! I've also been looking forward to this season all year and love just about anything pumpkin! I haven't seen the #basic hashtag, but that's so annoying that people like to label things as silly as liking a seasonal flavor! There's so many things you can do with pumpkin so I think it's anything but basic!!
Thank you! I 100% agree with you!
Wow, the soup looks really good my husband and mother in law would LOVE this. I would be up for trying it. I love the little glass cups you have very cute.
Thank you so much! I don't know what it is about little things, they just look so cute to serve it that way!