Creamy Sweet Potato Pumpkin Soup Without Cream

This sweet potato and pumpkin soup comes out thick and velvety without a drop of cream. The trick is two steps: roast the sweet potato, pumpkin and onion in a hot oven before they meet any water, then blend the soup with a spoonful of tahini. It is fully vegan, ready in about 55 minutes, and most of that time is the oven working on its own.

Why roast before you simmer

Sweet potato and pumpkin boiled straight in water make a sweet but thin soup that tastes of boiled vegetables. At 425°F (220°C) the water in the vegetables evaporates, their sugars caramelize at the edges, and the flavor concentrates. Roasted vegetables also blend into a smoother puree, because their fibers are fully softened.

It saves work at the stove too. No onion to fry, no stirring, no risk of anything scorching on the bottom. Cut, spread on a sheet pan and wait half an hour. The garlic roasts in its skin, so it comes out soft and sweet and easy to squeeze out.

Cube size matters. One-inch (3 cm) cubes soften all the way through in half an hour and still brown at the edges. Smaller cubes burn at the corners, and bigger ones stay hard inside. Spread the vegetables in a single layer with space between them. Piled up, they steam instead of roasting, and the whole point of the oven is lost.

Tahini instead of cream

One tablespoon of tahini gives the soup what cream usually does: body, gloss and a rich feel in the mouth. The fat in the tahini blends with the vegetables into a stable emulsion, and its taste barely shows under the sweetness of the sweet potato. If you want a clear tahini flavor, add another spoonful when serving.

The amount of water sets the thickness. Start with 4 cups, and if the soup is too thick after blending, add boiling water half a cup at a time. Cumin and a little lemon juice at the end balance the sweetness.

The recipe

Creamy Sweet Potato Pumpkin Soup Without Cream

Velvety sweet potato and pumpkin soup with no cream: oven-roasted vegetables and a spoonful of tahini. Vegan.

• Servings 6 servings
• Prep 15 min
• Cook 40 min
• Total 55 min

Print recipe

Ingredients

• 1 1/3 lb / 600 g pumpkin or butternut squash (peeled and cut into 1-inch (3 cm) cubes)
• 2 medium sweet potatoes (peeled and cut into 1-inch (3 cm) cubes)
• 1 large onion (quartered)
• 4 garlic cloves (unpeeled)
• 3 tbsp olive oil
• 1 1/2 tsp salt
• 1/2 tsp ground cumin
• 4 cups / 1 liter boiling water
• 1 tbsp tahini
• 1 tbsp lemon juice

To serve (optional)

• tahini (for drizzling)
• 2 tbsp pumpkin seeds (toasted)

Instructions

1. Heat the oven to 425°F (220°C).

2. Spread the pumpkin, sweet potatoes, onion and garlic on a sheet pan lined with parchment. Drizzle with olive oil, sprinkle with half the salt and the cumin, and toss with your hands.

3. Roast 30 to 35 minutes, until the vegetables are completely soft and browned at the edges.

4. Transfer the vegetables to a pot and squeeze the garlic out of its skins. Add the boiling water and the rest of the salt and simmer 5 minutes.

5. Add the tahini and blend with an immersion blender until smooth.

6. Stir in the lemon juice and adjust the seasoning. If the soup is too thick, add boiling water half a cup at a time.

7. Serve hot, topped with tahini and pumpkin seeds.

Frequently Asked Questions

How do you make sweet potato soup creamy without cream?
Roast the vegetables before simmering and add a tablespoon of tahini before blending. The roasted vegetables give body and the tahini gives richness.

Which pumpkin works best for soup?
Butternut squash or a regular orange pumpkin. Butternut is sweeter and thicker.

Can I freeze sweet potato pumpkin soup?
Yes, for up to three months in a sealed container. Reheat and stir well, adding a little water if needed.

How long does the soup keep in the fridge?
Up to four days. It thickens as it chills, so add a little water when reheating.