This pumpkin sweet potato soup is a Fall staple! The combination of pumpkin puree, sweet potatoes, red lentils, fresh ginger, and coconut milk is incredibly delicious and festive! This recipe is gluten-free, oil-free, and ready to eat in less than one hour!
Why You'll Love Pumpkin Sweet Potato Soup
Made with pumpkin puree, root vegetables, protein-rich red lentils, fresh ginger, cinnamon, and coconut milk, this creamy pumpkin sweet potato soup has the most delicious velvety texture (without using any heavy cream!) that's perfect for dipping crusty slices of bread. It would also be fantastic in a bread bowl!
And just WAIT until you smell the intoxicating scent that fills your kitchen while you're making this soup. It's incredibly flavorful, vibrant, and so festive. It's also naturally vegan, gluten-free, and oil-free and it's ready to eat in less than 1 hour!
Ingredients & Substitutions
Pumpkin sweet potato soup 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.
- Pumpkin Puree: Make sure that you use a can or carton of pumpkin puree, not pumpkin pie filling. You can use homemade pumpkin puree if you prefer, but canned is more convenient. Butternut squash can be substituted for pumpkin.
- Sweet Potatoes: It's important to peel the potatoes before adding them to the soup so you won't get chunks of peel in the soup. You can substitute russet potatoes or cauliflower florets if you need to.
- 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. I wouldn't substitute any other lentils because the color of green or brown lentils will impact the color of the soup. If you need a substitute, I would use (1) 14 oz can of chickpeas or any white beans.
- Canned 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 can use any unsweetened and unflavored (no vanilla) plant milk you like, but canned coconut milk is the creamiest option.
- Fresh Ginger: Fresh ginger adds so much flavor to this soup! You can substitute 1 tsp dried ginger for 1-inch fresh ginger in a pinch.
How To Make Pumpkin Sweet Potato Soup
In a large pot, saute the onions until they are soft and translucent. Next, add the minced garlic, ginger, and dried seasonings (Photo 1) and let it cook for a few minutes to toast the spices (Photo 2). Then add the peeled and diced sweet potatoes, red lentils, pumpkin puree, water, and vegetable broth (Photo 3).
Bring it to a simmer and then reduce the heat and let it cook until the potatoes and lentils are tender (Photo 4). Transfer the mixture to a blender and blend on low until it's smooth and creamy (Photo 5). You may need to do this step in batches. Pour the mixture back into the pot and stir in the coconut milk (Photo 6).
Serving Suggestions
I like to serve a bowl of this pumpkin and sweet potato soup with a salad drizzled with ranch dressing, a couple of toasted slices of homemade whole wheat bread, and a side of roasted veggies. Any of the following side dishes would be a great option.
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 potatoes to be the same size, because everything will be blended up eventually.
- Peel the sweet potatoes before dicing them. After blending, if the skin is left on you will see little flakes in the soup.
- You can blend the pumpkin and sweet potato soup in the blender cup or use an immersion 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.
FAQ
Yes. You can substitute fresh pumpkin puree 1:1 for canned pumpkin.
I prefer to use a carton or can of pumpkin for this recipe because it's convenient. However, if you want to use a fresh pumpkin, don't use the type of pumpkin that you carve for Halloween. The best varieties to use for savory soups are Cinderella, Fairytale, Pam, Blue, or Pink pumpkins. Learn more here.
Yes, that would add even more flavor! Roast the sweet potatoes, 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.
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.
Storage
Refrigerate it: Store the leftover pumpkin and sweet potato soup in an airtight container in the fridge and it should stay fresh for 4-5 days.
Freeze It: Put leftovers in an airtight freezer-safe container and you can freeze it for 2-3 months.
Reheat From the Freezer: Take the container of soup out of the freezer and put it in the fridge to defrost for 24 hours. Then you can reheat it in the microwave or on the stovetop.
Reheat From the Fridge: You can warm the pumpkin and sweet potato soup in a covered bowl in the microwave for 1-2 minutes or until hot. Or reheat it 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 the consistency.
Want More Vegan Fall Recipes?
Pumpkin Sweet Potato Soup
Equipment
- 6-Quart Dutch Oven
- Blender or Immersion Blender
Ingredients
- ½ cup vegetable broth or water (to saute)
- 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
- 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 ½ cup of broth (or water) until soft and translucent. Add the minced garlic, minced ginger, 1 tsp cinnamon, ½ tsp nutmeg, ½ tsp salt, and ¼ tsp black pepper, and let it cook for 3 minutes to toast the spices.
- Add the diced sweet potatoes, 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 are tender and then lentils are soft.
- (You may need to do this next step in smaller batches depending on the size of your blender cup.) Let the mixture cool slightly and then carefully transfer a portion of the soup to a large blender cup. Put the lid on and blend on the low setting until it's smooth and creamy. Transfer the mixture to a large bowl and then repeat this step until you've blended everything in the pot. Note - 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.
- Pour all of the pureed soup back into the pot, warm it up again, and stir in a ½ cup of coconut milk. Taste and add more salt and pepper to taste. 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
- Make sure to use pureed pumpkin, not pumpkin pie filling.
- Peel the sweet potatoes before dicing them. After blending, if the skin is left on you will see little flakes in the soup.
- Store leftovers in an airtight container in the fridge for 4-5 days or you can freeze it for 2-3 months.
Nutrition
*This recipe was originally shared on 10/24/16, but I updated it on 9/23/20.
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!