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Vegan Sweet Potato, Pumpkin and Cashew Nut Soup

January 6, 2016

Having a big bowl of creamy soup on a cold dreary day has the same effect on me like being wrapped in a fluffy onesie – so incredibly warming and comforting (from the inside and also nicely warming my hands at the same time) that makes me just want to snuggle up and sigh with happiness.

This Vegan Sweet Potato, Pumpkin and Cashew Nut Soup is my bowl of happiness with the right creamy combination that is incredibly delectable, yet still healthy, as this recipe does not involve any cream being added in to achieve this texture (blessings from adding cashews into the mixture).

You will all soon become a fan of this Vegan Sweet Potato, Pumpkin and Cashew Nut Soup as I have just nearly inhaled it myself and licked the bowl clean. Not only are soups beneficial in these cold dreary days to warm you up, but is also the perfect way to control weight gain (no time for that extra winter layer to hibernate in like a fluffy bear, or to let yourself go during those colder summer days because with global warming we all know that the next day could peak at 30 degrees again and out comes the swimming costume). 

Whether it be winters day or a cold summers day, the consumption of low energy-dense soups as a dietary strategy for effective long-term weight loss has been proven by Rolls, B, Roe, L, Beach, A and Kris-Ehterton, P. Through their randomized 1 year clinical trial conducted on a combination of 200 obese women and men to consume either one or two servings of low energy density soup, two servings of high energy-dense snacks, or no special food groups it was determined that “On an energy-restricted diet, consuming two servings of low energy-dense soup daily led to 50% greater weight loss than consuming the same amount of energy as high energy-dense snack food” (Rolls, B, Roe, L, Beach, A and Kris-Ehterton, P, 2012). A major contributing factor, and one of the great benefits of consuming a low energy density soup for the first course during a meal, or as the main meal, is that this increases satiety, reduced energy intake at that one sitting, and also decreases energy intake over the long term making this an effective technique for weight management. 

So if you are looking for a new simple recipe that just hits the spot and gives you that happy glow, try out this Vegan Sweet Potato, Pumpkin and Cashew Nut Soup that goes down as smooth as silk and will keep you fuller for longer. 


Vegan Sweet Potato, Pumpkin and Cashew Nut Soup


This recipe makes 5 servings


Vegan, Dairy Free, Gluten Free, Refined Sugar Free, Wheat Free


Wholesome Mains

Preparation & Total Time

15 minutes prep time

30 minutes cooking time

3 minutes blending time


  •  2 cups of raw cashews
  • 2 medium sized sweet potato
  • 1 medium sized brown onion
  • 1/4 medium sized pumpkin
  •  1 garlic clove
  • 4 cups of vegetable broth
  • 1 1/2 tsp salt
  • 1 tsp turmeric powder
  • pepper to taste

Equipment Required

  • 1 x large saucepan
  • 1 x chopping board
  • 1 x knife
  • 1 x ladle
  • 1 x measuring spoon
  • 1 x blender
  • 1 x measuring cup


  1. Pre soak the cashew nuts over night
  2. Cut the sweet potato, pumpkin, brown onion and garlic into medium sized pieces
  3. Place the sweet potato, pumpkin, brown onion, garlic, vegetable broth, turmeric, pepper, and salt into the sauce pan. Bring this to boil
  4. Simmer for 30 minutes or until the vegetables are soft
  5. Place the cashew nuts into the blender.
  6. Spoon the soup mixture into the blender
  7. Blend until smooth
  8. Dish this up hot and serve with crushed cashews on top. Bon Apetit!


  • Feel free to add in other vegetables into this mixture such as carrots and leeks


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