6. May 2016
Pumpkin Sweet Potato Soup

Low-allergen Asian-Style Pumpkin and Sweet Potato Soup with Coconut Milk


Preparation time: 10 minutes
Cooking time: 30 minutes

  • egg-free
  • gluten-free
  • low histamine
  • lactose-free
  • casein-free
  • soya-free
  • sorbitol-free

Substitutions for intolerances:
Mango: quince, papaya, apple, carrot
Sweet potatoes: regular potatoes

Vegan, vegetarian


  • 2 Tbsp oil
  • 1 shallot
  • 2 garlic cloves
  • 1 piece of fresh ginger (thumb-sized)
  • 1 piece of fresh curcuma (thumb-sized) or 3 tsp curcuma powder
  • 800g pumpkin
  • 1 large sweet potato
  • 1 ripe mango
  • 1l vegetable stock or broth
  • 500ml coconut milk
  • 3 pinches of salt
  • 2 pinches of pepper*
  • 3 pinches cumin*
  • 3 pinches cardamom*
  • 2 pinches cayenne pepper*
  • 1 tsp curry powder*

*if tolerated


  • Pumpkin seeds
  • Pumpkin seed oil or flaxseed oil


  1. Finely chop the shallot and garlic. Peel the ginger and curcuma (note: wear gloves) and cut into small pieces or cubes.
  2. Wash the pumpkins, sweet potato and mango and roughly chop into pieces of approx. 3 cm. Remove the seeds from the pumpkins and peel them. Also peel the mango and sweet potato.
  3. Heat the oil in a large pot, then add the shallots and sauté for 5 minutes. Then add the garlic and curcuma. Sauté for another 5 minutes.
  4. Add the cumin and cardamom and sauté for another 5 minutes.
  5. Add the vegetables and fruit to the pot, pour in the vegetable stock and bring briefly to a boil. Simmer for approx. 20 until the vegetables are soft.
  6. Add the coconut milk and blend with an immersion blender.
  7. Season the soup to taste with salt, pepper and the other spices.
  8. If desired, drizzle on some pumpkin seed oil or flaxseed oil and sprinkle on some pumpkin seeds. Enjoy!