4.9 from 39 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: 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)
  • 1 liter vegetable stock
  • 1/2 tsp vanilla extract
  • 30 g butter
  • Pepper and salt to taste
Instructions
  1. 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.

  2. Add the sweet potato, carrot, and pumpkin and fry for another few minutes.

  3. 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.

  4. 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
  1. 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.

  2. 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.

  3. 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.
  4. As above, served topped with a swirl of cream and pumpkin and sunflower seeds.

Instructions for a slow cooker or crock pot.
  1. 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.

  2. 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.

  3. 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.
  4. As above, served topped with a swirl of cream and pumpkin and sunflower seeds.

Recipe Video

Recipe Notes
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.