Spiced Pumpkin, Carrot & Sweet Potato Soup

Find more recipes at fussfreeflavours.com

4.86 from 48 votes

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: Servings

Author: Helen Best-Shaw

Prep Time20

Cook Time30

Total Time50

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.