This Warm Sweet Potato Pumpkin Soup recipe is plant-based, gluten-free and packed with nutrition! When the cooler weather hits I like to indulge in warm soup. This soup has become my favourite so far; it’s super easy to make, tasty and nutritious.

Pumpkin has so many nutritional benefits:

  • High in antioxidants, such as alpha-carotene, beta-carotene and beta-cryptoxanthin. These can neutralize free radicals, stopping them from damaging your cells
  • High in Vitamins A and C, potassium, zinc and fiber
  • Reduces inflammation

And let’s not forget the other star attraction – sweet potato:

  • High source of beta-carotene
  • Source of Vitamin C, potassium calcium, Vitamin E
  • Contains folate, iron, copper, calcium and fiber

Hope you enjoy this recipe as much as I did!

  • cups yams (the orange ones) peeled and chopped
  • cups sugar pumpkin peeled, deseeded and chopped
  • 2 cups vegetable broth low sodium or homemade
  • 1/2 large white onion diced
  • 1/4 cup coconut milk canned preferably no gaur gum
  • tbsp coconut oil
  • cloves garlic minced
  • tsp high mineral salt
  • 1/2 tsp onion powder
  • 1/2 tsp cumin
  • 1/2 tsp oregano
  • 1/4 tsp paprika
  • 1/4 tsp chipotle chili powder
  • Add coconut oil to a large pot over medium heat until melted.
  • Add onion and garlic and cook until onions sweat and brown a bit.
  • Add all spices and stir until combined.
  • Pour vegetable broth into pot and bring to a boil.
  • Add pumpkin, sweet potato and boil on medium heat for 20 minutes or until potato and pumpkin are soft.
  • Pour soup into a blender, add coconut milk and blend until smooth.
  • Peel the sugar pumpkin with a sharp knife and deseed before chopping.
  • STORAGE: sealed glass container in refrigerator 1 day.
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Crystal Bonnet

Crystal Bonnet is an International Raw Food Chef, Instructor and Cookbook Author. Her culinary passion started with living, plant-based food in her own kitchen, which led her to train at industry-leading Culinary schools: PlantLab (formerly Matthew Kenney) and Pure Joy Academy. Also, a graduate of plant-based and raw food nutrition programs, she knows the importance of teaching not only the culinary aspect but also nutrition of living foods. Crystal believes her students should be given as much knowledge as necessary to gain a full understanding of raw foods and their health benefits. Crystal’s extensive knowledge of the plant-based culinary industry has led her to develop unique plant-based menus for new restaurants, catered multiple health retreats within Canada and Europe and even started her own professional raw chocolate and dessert business. She believes everyone should have the knowledge and skills to incorporate healthy food alternatives into their lifestyle.

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