Go Back
+ servings
Print Recipe
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
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.
Calories: 178kcal | Carbohydrates: 29g | Protein: 2g | Fat: 6g | Saturated Fat: 2g | Cholesterol: 10mg | Sodium: 728mg | Potassium: 617mg | Fiber: 4g | Sugar: 11g | Vitamin A: 21180IU | Vitamin C: 12.6mg | Calcium: 55mg | Iron: 1.1mg
Course: Soup
Cuisine: American, Vegetarian
Keyword: soup, spiced pumpkin soup