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You are here: Home / Recipes / Recipes by Course / Soup Recipes / Spiced Pumpkin, Carrot & Sweet Potato Soup {Gluten Free, Vegetarian}

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

Published on November 19, 2014 by Helen 68 Comments
Last Updated on October 29, 2020

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Two white bowls of golden orange pumpkin, carrot and sweet potato soup, drizzled with cream and toasted seeds

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

Two white bowls of golden orange pumpkin, carrot and sweet potato soup, drizzled with cream and toasted seeds

Table of Contents

  • Spiced Pumpkin, Carrot & Sweet Potato Soup
  • How Do You Make Spiced Pumpkin, Carrot & Sweet Potato Soup?
  • How do I make Spiced Pumpkin, Carrot & Sweet Potato Soup in an Instant Pot (electric pressure cooker)?
  • Instructions for the slow cooker
  • Can I Freeze Spiced Pumpkin Soup?
  • It’s not pumpkin season what can I use in their place?
  • More Easy Soup Recipes
  • Summer Soup Recipes
  • Spiced Pumpkin, Carrot & Sweet Potato Soup
    • Ingredients
    • Instructions
    • Notes
    • Video

Spiced Pumpkin, Carrot & Sweet Potato Soup

We don’t celebrate Thanksgiving in the UK, 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 will 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 that brings lengthening 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 dishes served at Thanksgiving that use sweet potatoes or pumpkin; its a vibrant uplifting orange, and flavoured with apple pie spices.   The spices and a dab 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.

Two white bowls of golden orange pumpkin, carrot and sweet potato soup, drizzled with cream and toasted seeds viewed from above

I first made my spiced pumpkin soup in a multicooker 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.

Or, this recipe could equally well be made in my slow cooker, or if I’m in more of a hurry, in an Instant Pot electric pressure cooker, where it takes only minutes. 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.

How Do You Make Spiced Pumpkin, Carrot & Sweet Potato Soup?

ingredients for spiced pumpkin soup - vegetable stock, olive oil, butter, pumpkin, sweet potatoes, onions and carrots as well as spices

There is a reason why professional chefs have a routine of mise en place as it makes cooking far easier.  Grab all your ingredients and get them out.  Check you have everything.

For a dish like this soup substitution are easy – but when you bake you need to check you have all the ingredients.   Mise en place is an excellent habit to get into and will make you a better cook.

A wooden chopping board with chopped carrot, pumpin, sweet potato, onion and garlic.

First, assemble the ingredients, and peel and prepare the onion, carrot, sweet potato, apple, and pumpkin. Peel and then cut the veg into cubes of about 3 cm.

A pot containing fried onion

Second, fry the onion until translucent and then add the garlic. Keep stirring and fry until just starting to turn golden. A white pot filled with spiced onion for spiced pumpkin soup

Third, Add the cinnamon and allspice, and fry until fragrant

A pot of uncooked spiced pumpkin soup

Fourth, add the stock, apple, and vanilla essence.

A pot of cooked spiced pumpkin soup- ready for blending

Fifth, Bring to a simmer, cover with a lid and cook for about 20 minutes.

A pot of freshly made golden orange spiced pumpkin soup

Sixth – once cooked, add the butter, allow to cool a little and then blitz to a smooth soup, either with a stick blender or transfer to the jug of a blender and whizz until smooth.

Finally, served topped with a swirl of cream and pumpkin and sunflower seeds.

How do I make Spiced Pumpkin, Carrot & Sweet Potato Soup in an Instant Pot (electric pressure cooker)?

Using an Instant Pot (or other electric pressure cooker) for this recipe gives soup in minutes.

First, fry the onion and garlic on the saute function. Add the spices as normal and cook for a few minutes until fragrant.

Second, add the vegetables and fry for a few minutes.

Third, add the stock, apple and vanilla. Lock the lid into place. Set the instant pot to cook at high pressure for seven minutes.

Fourth, release the pressure and blitz the soup as above to a smooth consistency.

Fifth, served topped with a swirl of cream and pumpkin and sunflower seeds.

Instructions for the slow cooker

First, fry the onions and garlic in a frying pan. Fry the spices, and then the vegetables for a few minutes.

Second, transfer the fried onions, spices, and vegetables to a slow cooker. Add the apple, stock and vanilla. Cover with a lid and cook on low for about 4 hours, until the vegetables are cooked and tender.

Third, blitz to a smooth consistency as above.

Finally, again, serve topped with a swirl of cream and pumpkin and sunflower seeds.

Can I Freeze Spiced Pumpkin Soup?

4 tubs of golden orange spiced pumpkin soup

 Absolutely.   I pack mine into empty 500ml spread tubs, allow to cool and then freeze.   Defrost overnight in the fridge, or in a pan with a splash of water, or microwave.

It’s not pumpkin season what can I use in their place?

If you haven’t got any pumpkins then don’t worry!  Use a similar quantity of butternut squash (or any other type of squash) or a can of pumpkin puree (NOT pumpkin pie filling)

More Easy Soup Recipes

  • Good soup often starts with a soffritto recipe.   Make a big batch, freeze and use every time you make soup.
  • Carrot and lentil soup
  • Swede Soup
  • Slow cooker vegetable soup
  • Butternut squash soup
  • Tomato and lentil soup
  • More easy soup recipes

Summer Soup Recipes

  • Gazpacho with canned tomatoes
  • Pea and lettuce soup
  • Salad soup
  • Pappa al pomodoro
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4.85 from 45 votes

Spiced Pumpkin, Carrot & Sweet Potato Soup

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.
Servings: 8 Servings
Author: Helen Best-Shaw
Prep Time20 mins
Cook Time30 mins
Total Time50 mins

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))
  • 1 liter vegetable stock
  • 1/2 tsp vanilla extract
  • 30 g butter
  • Pepper and salt to taste

Instructions

  • In a saucepan, heat the oil, and fry the onion until translucent. Add the garlic and fry until turning golden. Add the cinnamon and allspice and cook until fragrant.
  • Add the sweet potato, carrot, and pumpkin and fry for another few minutes.
  • Add the apple, stock and vanilla essence. Season with pepper and salt. Stir, cover with a lid and simmer for 20 minutes until the ingredients are soft.
  • 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.

Instructions for an Instant Pot or other electric pressure cookers

  • Using the saute function, fry onion until translucent. Add the garlic and fry until turning golden. Add the cinnamon and allspice and cook until fragrant. Add the sweet potato, carrot, and pumpkin and fry for another few minutes.
  • Add the apple, stock and vanilla essence. Season with pepper and salt. Cover and seal the lid and set to cook on high pressure for 7 minutes.
  • 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 adjust as required.
  • As above, served topped with a swirl of cream and pumpkin and sunflower seeds.

Instructions for a slow cooker or crock pot.

  • In a frying pan, fry onion until translucent. Add the garlic and fry until turning golden. Add the cinnamon and allspice and cook until fragrant. Add the sweet potato, carrot, and pumpkin and fry for another few minutes.
  • Transfer to the slow cooker. Add the apple, stock and vanilla essence. Season with pepper and salt. Cover and and cook on low for 4 hours, until the vegetables are soft.
  • 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 adjust as required.
  • As above, served topped with a swirl of cream and pumpkin and sunflower seeds.

Notes

  • To make this the conventional way simply cook in a stockpot, or large pan.
  • To make this vegan add a little extra olive oil or dairy free spread
  • To make this paleo and whole 30, use homemade vegetable stock and leave the butter out
  • If its not pumpkin season then substitute butternut or other squash, or use a can of pumpkin puree (not pumpkin pie filling)
  • This recipe is 7 Weight Watchers Smart Points per portion.
• Please note that the nutrition information provided below is approximate and meant as a guideline only.
• Unless stated otherwise cup conversions have been made with an online tool. For accuracy please check with your favoured conversion tool. We recommend buying inexpensive digital kitchen scales.
Nutrition Facts
Spiced Pumpkin, Carrot & Sweet Potato Soup
Amount Per Serving
Calories 178 Calories from Fat 54
% Daily Value*
Fat 6g9%
Saturated Fat 2g13%
Cholesterol 10mg3%
Sodium 728mg32%
Potassium 617mg18%
Carbohydrates 29g10%
Fiber 4g17%
Sugar 11g12%
Protein 2g4%
Vitamin A 21180IU424%
Vitamin C 12.6mg15%
Calcium 55mg6%
Iron 1.1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
Course: Soup
Cuisine: American, Vegetarian
Keyword: soup, spiced pumpkin soup

Video

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This would be ideal served with my slow cooker cornbread or my spiced sweet potato muffins. Or, for another delicious hearty soup recipe, look at my easy roasted swede soup.

Go oven-less with this delicious slow cooker cornbread. A quick and easy recipe that cooks in your crock pot or slow cooker.

Overhead photo of creamy spiced pumpkin, carrot, and sweet potato soup topped with cream and roasted pumpkin seeds in white soup bowls and a front shot of the creamy soup with wooden spoons in the background with text overlay.

 

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Filed Under: American, Autumn, Easy Ways to Extra Veg (and Fruit), Quick & Easy, Recipes, Soup Recipes, Vegetables, Vegetarian Recipes, Winter, £ Ingredients: Dairy, Fruit, Garlic, Oil, Onion, Pumpkin Squash, Spices, Squash, Sweet Potato, Vanilla

Previous Post: « Salmon Ceviche & Cranberry Canapés
Next Post: Recipe: Date & Orange Cake (Vegan) »

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    Recipe Rating




  1. Becca @ Amuse Your Bouche

    5 stars
    Love the twist on a classic – don’t think I’ve ever put cinnamon and allspice in pumpkin soup before, but it sounds perfect!

    Reply
    • Helen

      It was delicious Becca, very comforting.

      Reply
  2. Elizabeth

    5 stars
    Loving the sound of these spices in the soup. Yes, I could certainly go a big bowl just now!

    Reply
    • Helen

      I was very pleased with this one Elizabeth.

      Reply
  3. Mardi (eat. live. travel. write.)

    5 stars
    Helen what a LOVELY soup! I made a squash/ apple/carrot soup in my slow cooker overnight and I can hardly wait to get home to taste it! I don’t have a multi-cooker but love these flavours!

    Reply
    • Helen

      Thank you Mardi.

      Of course the large lump of butter at the end made it even better!

      Reply
  4. Katie Bryson

    5 stars
    Such a lovely idea to use the multi cooker to make soup – and what a deliciously autumnal recipe. We definitely need a little winter pick-me-up in November – I think that’s one of the reasons why we zoomed off to get married in Thailand 10 years ago this month ;-)

    Reply
    • Helen

      I am longing for some winter sun Katie, hopefully over New Year.

      Reply
  5. Lisa

    5 stars
    It looks gorgeous! I love the color. Might have to make this instead of my garlic and onion soup like I normally do for thanksgiving!

    Reply
    • Helen

      Thank you Lisa, I was delighted at how it turned out.

      Reply
  6. [email protected]

    5 stars
    This soup is such a wonderful colour, so cheering and vibrant. I one the flavours you have used too and great to see you can make soups in your multi cooker.

    Reply
    • Helen

      Thank you Laura, I was especially proud of this one. It really cheered me up making it too.

      Reply
  7. Bintu @ Recipes From A Pantry

    5 stars
    Love the addition of all spice and vanilla Helen – and the multi cooker seems very useful.

    Reply
    • Helen

      Loving the multicooker so far, it is well designed, I love that all the parts including the lead stow into the main cooking pot.

      Reply
  8. Katherine

    5 stars
    This is totally delicious. I wonder if I can make it more spicy. Planning on cooking it for Christmas, I want to try how tasty would it be in my multicooker Redmond m4500. Hopefully everyone gonna like it. Thanks for sharing !

    Reply
    • Helen

      Endlessly adaptable Katherine! choose your own spices!

      Reply
  9. Tia

    4 stars
    I want to make this in school for a project, I need to know how long it takes? Sounds really nice too

    Reply
    • Helen

      About 30 minutes cooking time in a regular pot, plus another 20 mins prep

      Reply
  10. Fiona

    5 stars
    Delicious!! I was a little dubious at how sweet it may be with apple vanilla and cinnamon but i should not of worried. The butter adds the final touch. Loved it and it paired perfectly with a loaf of cranberry sage and onion bread. Bowl of wholesome autumn goodness!!! Thank you :)

    Reply
  11. Elena

    5 stars
    Making it today- smells yummy!

    Reply
    • Helen

      Thanks for letting me know Elena, hope you enjoy it,

      Reply
  12. Anissa

    5 stars
    Amazing recipe, really loved it. Thanks for sharing.

    Reply
  13. Gemma

    5 stars
    I love my multicooker, and probably use it more than my actual conventional cooker. Making soup in it is ideal and so easy.

    Reply
  14. Maggie T

    5 stars
    I have loads of pumpkin pulp frozen from last Fall. Great idea to make some delicious soup with some of it.

    Reply
  15. Paul W

    4 stars
    Great soup recipe. I’m a big fan of an easy tasty lunch, so soup features regularly.

    Reply
  16. Jemina Frank

    5 stars
    My sister lives in The States, and we always celebrate Thanksgiving together. It is a lovely celebration with some really good food! Your recipe sounds delicious and so easy to make.

    Reply
  17. Karen

    5 stars
    You can’t beat an easy to make tasty soup any day of the week, I don’t need any other reason than it being tasty. Love soups with squash in, makes them nice and thick.

    Reply
  18. Emily

    5 stars
    This soup looks so amazing! I love the combo of all the vibrant orange veggies- pumpkin, carrots and sweet potatoes!

    Reply
  19. Ali

    This looks amazing? What temp is the “stew” function? And what is your serving size? I’m guessing 1 cup?

    Reply
    • Helen

      Stew is a gentle simmer. I’ll be converting this for slow cooker, stove top and instant pot as soon as I can get a pumpkin.

      Reply
  20. Andrea Bloom

    5 stars
    I love the season of pumpkins, gives me the chance to make all my favourite pumpkin recipes. Love the idea of the spices in this soup, lovely and warming.

    Reply
  21. Katie

    5 stars
    Soup is so easy to make and yet always satisfies. We often make batches of soup and freeze them. This is a very tasty sounding soup.

    Reply
  22. Jill Ellis

    5 stars
    I don’t need any excuse to make pumpkin soup, it’s one of my go to recipes. I’m definitely going to try this version as it looks wonderful.

    Reply
  23. Charles Clarke

    4 stars
    A great recipe for Autumn, full of flavour and so easy to make.

    Reply
  24. Lizzy

    5 stars
    Loving the colors of this delicious soup. Perfect for a Thanksgiving meal.

    Reply
  25. Claire

    5 stars
    Three of my favourite autumn veggies in this recipe. I actually look forward to having warmer foods again as the weather gets cooler. This is just the thing.

    Reply
  26. Harry D

    5 stars
    Just the kind of warming bowl of deliciousness you need when the nights are getting darker and the temperature is dropping.

    Reply
  27. Vanessa

    Thanks for sharing! Does it keep long?

    Reply
    • Helen

      A few days in the fridge – just like any homemade soup. It will freeze well.

      Reply
  28. Gloria

    5 stars
    I hate the cold, but I do love the comfort food that goes with it. This soup sounds delicious, and the perfect way to warm up on a chilly day.

    Reply
    • Helen

      It is one of my favourite soups – so warming with those lovely spices

      Reply
  29. Veena Azmanov

    5 stars
    I love when the soup is simple, easy and effortless like this. Makes for a quick winter dinner in my home. Pretty color.

    Reply
  30. Marisa Franca

    5 stars
    The ingredient combination and spices sounds just like a dish that would warm the tummy. I can imagine sipping on this soup after coming in from the cold dreary day. I don’t have a multi-cooker so I’ll have to make this in my slow cooker. Love the color and the garnish.

    Reply
  31. Denise

    5 stars
    These are my favorite kinds of soups…..I love that you added instructions for both the Instant Pot and slow cooker because sometimes that is the easiest way for me to make dishes.

    Reply
    • Helen

      I love that soup! And definitely cater to everyone’s love of gadgets!

      Reply
  32. Jolina

    5 stars
    This looks gorgeous. Love how bright and colourful it looks. It’s perfect with this chilly weather we’re having…it’s begun to snow in some places!!

    Reply
    • Helen

      It is unseasonably cold here for the end of October.

      Reply
  33. LuAnn

    5 stars
    Soup came out wonderful, not too sweet, not too spicy, warming, freezing half as it makes a lot. Thank you. Nice for Thanksgiving first course!

    Reply
  34. Kristy D

    5 stars
    I love Fall recipes, using squash and pumpkins and the wonderful array of foods for Thanksgiving. This is a delicious recipe and just right for a tasty starter.

    Reply
  35. Diana Black

    5 stars
    I always take full advantage of pumpkin season and love to make as many different recipes as I can. Pumpkin soup is definitely one of my favourites. Brilliant recipe.

    Reply
  36. Janice Potter

    5 stars
    I love pumpkin soup, and have used the same recipe from my Mother for years now. She too adds a little spice, which I feel adds that little bit of warmth to the flavour. I shall have to try yours out, it sounds wonderful.

    Reply
  37. Paula

    5 stars
    You can’t beat a good bowl of warming soup at this time of year. Perfect for an easy lunch.

    Reply
  38. Jacob

    4 stars
    Soup is so easy to make but one of those dishes that always hits the spot. Great recipe.

    Reply
  39. Olivia

    5 stars
    Soup is a staple part of our diet during Autumn and Winter, just so tasty, easy to make and warming.

    Reply
  40. Lottie

    5 stars
    When the weather gets colder, I usually make soup to take to work in a soup flask. I have little boxes in the freezer. So convenient and always appreciated. Loving this recipe, I’m definitely going to make it.

    Reply
  41. Tina

    Can you use canned pureed pumpkin?

    Reply
    • Helen

      you absolutely can. I’ve updated the recipe to reflect this.

      Reply
  42. Lisa

    How much canned pumpkin puree (not pumpkin pie filling I know!) would I use instead of raw pumpkin?

    Reply
    • Helen

      Hi Lisa, I don’t thnk exacty quantities matter – I’d add a can to a can and a half – and adjust the liquid you add accordingly.

      Reply
  43. Kimberly

    5 stars
    This is DELICIOUS! Does it freeze well? I’d love to make several batches while I have fresh pumpkin on hand if it freezes well.

    Reply
    • Helen

      Hi Kimberley, It freezes amazingly well.

      Reply
  44. Julie

    What kind of cream do you swirl on the top? Do you toast the pumpkin and sunflower seeds?

    Reply
    • Helen

      Hi Julie, You can use any cream – single, double, or a dollop of yogurt (dairy or vegan). You can toast the seeds if you want too, but it doesn’t matter.

      Reply
  45. Suzanne

    This looks good! I love all the herbs that go into this! I bet the carrots and apple make it sweet!

    Reply
  46. Vanessa

    Thanks for sharing! How far ahead of time cam I make it?

    Reply
    • Helen

      It will keep a few days in the fridge, or months in the freezer.

      Reply
  47. Sheila

    We really enjoyed this soup will def be making again!

    Reply
    • Helen

      So pleased. Thank you for letting me know.

      Reply

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Headshot of Helen Best-Shaw, Food Blogger at Fuss Free Flavours I'm Helen, full time freelance food writer, photographer and blogger. On this site you will find my fuss-free recipes, travel and reviews. Learn more here
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