Spiced Pumpkin, Carrot & Sweet Potato Soup {Gluten Free, Vegetarian}

Name: Spiced Pumpkin, Carrot & Sweet Potato Soup
Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Yield: 6 -8 Servings
Ingredients: 1 tbs olive oil; 1 onion – peeled and sliced; 2 cloves garlic – peeled and chopped; ½ tsp ground cinnamon; ½ tsp ground allspice; 2 sweet potatoes – about 400g – peeled and roughly diced; 2 large carrots – about 200g – peeled and roughly diced; 400 g pumpkin or squash flesh – peeled and roughly diced; 1 eating apple – cored and roughly diced; 2 pints – vegetable stock; Scant ½ tsp vanilla extract; 30 g butter; Pepper and salt to taste

Published on November 19, 2014 by Helen 39 Comments
Last Updated on September 16, 2018

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Spiced Pumpkin Soup is full of delicious fall flavours like carrot and sweet potato and perfect for American Thanksgiving. This recipe is Gluten Free, Vegetarian and can easily be Vegan, Paleo and Whole 30 friendly with a few tweaks.

Spiced Pumpkin Soup

Of course we do not celebrate American Thanksgiving in Britain, but I think it is a rather lovely festival. The harvest has been safely gathered in and the earth is resting. Time to reflect, rest, plan and give thanks for the harvest which would see you through the winter. Come the end of November I am fed up of the dark afternoons and am longing for the days to get brighter, but there are still a good few weeks before Christmas and that turning point at the Winter solstice bringing the long awaited longer days and the crisp bright weather of January when snow is most likely to fall. Thanksgiving falls at the perfect time to revive falling spirits at this time of year and I’d love to celebrate in the UK too.

My spiced pumpkin soup is inspired by the traditional sweet potato soup served at Thanksgiving, a vibrant uplifting orange, and flavoured with apple pie spices. The spices and hint of vanilla combine wonderfully well with the silky, creamy flesh of the pumpkin and potatoes. Of course it is very adaptable, quantities are not exact – use whichever vegetables you have – and swap squash for the pumpkin. For a

I made my spiced pumpkin soup in the REDMOND Multicooker RMC4502E (featured here) making use of its many functions to firstly fry, then to simmer the soup, then to either reheat or keep warm, freeing up space on the hob to cook the rest of a Thanksgiving meal – this would be delicious paired with my slow cooker cornbread.

To make this recipe quicker you can skip stage one of frying the onion and garlic and replace it with a few tablespoons of homemade Italian soffritto paste.

4.88 from 25 votes

Spiced Pumpkin, Carrot & Sweet Potato Soup

Prep Time

20 mins

Cook Time

30 mins

Total Time

50 mins

A sweetly spiced vibrant orange soup, perfect for those dark winter nights when you long for more daylight. It is Gluten Free, Vegetarian and can easily be Vegan, Paleo and Whole 30 friendly with a few tweaks.

Course: Soup

Cuisine: American, Vegetarian

Keyword: soup, spiced pumpkin soup

Servings: 6 -8 Servings

Calories: 178 kcal

Author: Helen Best-Shaw

Ingredients

1 tbs olive oil
1 onion – peeled and sliced
2 cloves garlic – peeled and chopped
½ tsp ground cinnamon
½ tsp ground allspice
2 sweet potatoes – about 400g – peeled and roughly diced
2 large carrots – about 200g – peeled and roughly diced
400 g pumpkin or squash flesh – peeled and roughly diced
1 eating apple – cored and roughly diced
2 pints – vegetable stock
Scant ½ tsp vanilla extract
30 g butter
Pepper and salt to taste

Instructions

Set the REDMOND Multicooker to fry vegetables, add the oil, onion and garlic and fry until they are turning golden. Add the cinnamon and allspice and fry until fragrant.
Add the sweet potato, carrot, pumpkin and apples and fry for another few minutes.
Set the Multicooker to Stew Vegetables, add the stock and vanilla essence. Stir, close the lid and cook for 20 minutes until the ingredients are soft. Season with pepper and salt.
Once cooked add the butter, then allow to cool a little and blitz the soup using a stick blender directly in the cooker pot, or transfer to a blender or food processor and whizz until silky smooth. Check the seasoning and add a little more vanilla if required – you want a hint rather than a definite flavour. Add more stock or water to thin.
Reheat on the multicook setting at 100C, then switch to the keep warm function if required.
Served topped with a swirl of cream and pumpkin and sunflower seeds

Recipe Notes

To make this the conventional way simply cook in a stockpot, or large pan.
To make this vegan substitute water for the butter
To make this paleo and whole 30, use homemade vegetable stock and water instead of butter
This recipe is 7 Weight Watchers Smart Points per portion.

Nutrition Facts

Spiced Pumpkin, Carrot & Sweet Potato Soup

Amount Per Serving

Calories 178 Calories from Fat 54

% Daily Value*

Total Fat 6g 9%

Saturated Fat 2g 10%

Cholesterol 10mg 3%

Sodium 728mg 30%

Potassium 617mg 18%

Total Carbohydrates 29g 10%

Dietary Fiber 4g 16%