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    Home » Recipes » Soups

    Jun 6, 2021 · Modified: Nov 25, 2022 by Harriet

    Pumpkin and Sweet Potato Soup

    Jump to recipe card

    Thick and delicious, this roast pumpkin and sweet potato soup are easy to make, full of flavor, and velvety smooth, perfect for cold fall days.

    Three bowls of pumpkin and sweet potato soup.
    Jump to:
    • 👛 Cost To Make
    • 🌟 Why You'll Love This Recipe:
    • 🥘 Ingredients In This Recipe
    • 🍽 Equipment
    • 🍳 Step By Step Instructions
    • 👪 Serving Size
    • 🍬 Calories Per Serve
    • 🥗 Serving Suggestions
    • 📖 Variations
    • 🌡️ Storage
    • 🔥 Reheating
    • 🍲 Meal Prepping
    • 📝 Frequently Asked Questions
    • 🍂 More Delicious Fall Recipes
    • 📋 Recipe Card
    • 💬 Comments

    This simple pumpkin and sweet potato soup is tasty, healthy, hearty, and low-calorie too! Perfect for warming you up on cold fall days.

    👛 Cost To Make

    Estimated cost = $7.90 or $0.99 a serve (excluding garnish)

    🌟 Why You'll Love This Recipe:

    You will love this pumpkin sweet potato soup because:

    • It is a healthy filling soup that is easy to make.
    • It is mildly sweet in flavor and satisfying to eat, making it perfect for chilly fall weather. 
    • This recipe is vegan-friendly, low-calorie, gluten-free, and almost fat-free.
    • It is a thick full-bodied soup made with plenty of healthy vegetables.
    • It’s budget-friendly when you make when it is in season in the fall.

    🥘 Ingredients In This Recipe

    The printable recipe further down the page has the complete list of ingredients, including quantities and step-by-step instructions.

    Picture showing butternut pumpkin, carrots, onions and sweet potatoes.

    Olive oil – or use a light flavored oil like vegetable oil.

    Brown onions – these are roasted and give a luscious flavor to the soup.

    Pumpkin – We prefer butternut squash because it has a natural sweetness. However, you can use another variety.

    Sweet Potatoes – use sweet potato with orange flesh.

    Carrots – the addition of carrots is a great way not only to sneak in extra vegetables but also helps to make a thicker and heartier soup. 

    Also, being an orange vegetable, it won’t change the color of the soup when pureed.

    Garlic when roasted adds a nice subtle flavor to the soup. If you don’t like garlic, you can leave it out.

    Water, vegetable, or chicken stock depending on your diet.

    Milk powder – gives the soup a creaminess without thinning it down. It can be left out to make vegan or dairy-free, or a splash of plant-based milk such as soy milk, coconut milk, or nut milk.

    🍽 Equipment

    • Kitchen scales
    • Measuring jug
    • Measuring spoons
    • Large sharp knife
    • Cutting board
    • Vegetable peeler or small sharp knife
    • Large deep saucepan with lid
    • 2 x baking trays with sides
    • Immersion blender (or sturdy wire sieve)

    🍳 Step By Step Instructions

    This recipe uses two different cooking methods roasting and stovetop cooking. 

    • Roasting is the first method. It will bring the sweetness out of the vegetables and helps add depth and flavor to the soup. 
    • Boiling is the next. Boiling will ensure that every vegetable is fully cooked and soft, which is essential if you what a velvety smooth soup.
    Image of roasted vegetables on a baking tray.

    Step 1 - Remove the skin and seeds from the pumpkin and cut them into 2-3 cm (1 inch) thick slices. Peel and cut the carrots into quarters lengthwise. 

    Place the pumpkin and carrots in a large bowl, drizzle over one tablespoon of olive oil, sprinkle on a little salt, and toss well. 

    Transfer the vegetables to a baking tray lined with baking paper.

    Peel the sweet potato and slice it into a similar thickness as the pumpkin. Peel and quarter the onions. 

    Peel the garlic cloves and leave them whole.

    Place these into a large bowl, and toss in one tablespoon of olive oil and a little salt. 

    Transfer to a second baking tray lined with baking paper and roast the vegetables for about 50 – 60 minutes in a preheated hot oven.

    Roasted vegetables in a saucepan with stock.

    Step 2 - Transfer the roasted vegetables and juices into a large pot.

    Tip: Don’t worry if the carrots are still a little firm at this stage. They will continue to cook in the next step.

    Add two liters (2.11 quarts, 8 cups) of water (or stock) to the pot and bint to a boil over high heat. Cover with a lid, reduce the heat to low, and simmer for twenty minutes.

    Roasted and boiled vegetables pureed  in to a soup.

    Step 3 - Remove from the heat, and add four tablespoons of milk powder (if using). Use a stick blender to puree the vegetables until smooth, and season with salt to taste.

    👪 Serving Size

    A serving size is one-eighth of the recipe.

    🍬 Calories Per Serve

    There are about 180 calories in one serving of this pumpkin sweet potato soup.

    🥗 Serving Suggestions

    This pumpkin and sweet potato soup is very thick and can support heavy garnishes without having them sink to the bottom of the bowl.

    • Garnish the soup with a swirl of cream before serving, or dollop on some sour cream or Greek yogurt.
    • Sprinkle on roasted pumpkin seeds and or sesame seeds.
    • Top with freshly grated parmesan cheese.
    • Sprinkle over finely chopped parsley or chives.
    • Drop some croutons on top of the soup.

    What to eat Pumpkin soup with

    Our family loves this pumpkin and sweet potato soup with our puff pastry sausage rolls. These bite-sized sausage rolls are mildly spicy and the perfect flavor match for this soup.

    You could also serve it with toasted sandwiches, crackers, rusks, or baguette crostini. Or serve with any one of these homemade bread recipes:

    • No knead bread rolls
    • Cob bread
    • No knead focaccia
    • Spinach feta bread
    • Bread machine white bread
    • Homemade cheese breadsticks

    📖 Variations

    Stock

    You can use store-bought or homemade vegetable broth or chicken stock instead of water for more flavor.

    Bouillon cubes 

    You can also use bouillon cubes to make a quick stock. Mix the bouillon curbs in a jug with the water before making the soup. 

    You could also crumble the recommended quantity of cubes for 8 cups of water straight into the soup pot.

    Extra Vegetables

    If you wanted to add another vegetable to the soup you could add a zucchini. Peel the zucchini before adding it to the pot.

    If the zucchini skin is left, the soup will end up looking a little green when pureed.

    Soup too thick

    This soup is very thick and this is how we like it however not everyone likes thick soup. 

    If you prefer a thinner soup, make the soup using half the amount of vegetables and this will still be enough to serve 8.

    If you have already made the soup and find it too thick. Thin it down with more water or stock to get the consistency you like. 

    But be aware watering the soup down like this will increase its volume. 

    When adding more liquid to the soup, make sure to adjust the seasoning before you serve it.

    Short on time skip the roasting

    • Dice the onion, mince the garlic, slice the carrot small and cube the sweet potato and butternut pumpkin.
    • Heat the oil in a large deep saucepan and fry the onion and garlic for 3-4 minutes.
    • Add the carrot, sweet potato, pumpkin, and water and bring to a boil over high heat. 
    • Turn the heat to medium/low and simmer until all the vegetables are nice and soft. It will take about 15 – 20 minutes or more, depending on the size of the cut veggies.
    • Use an immersion blender to puree until smooth.

    Spice it up 

    If you like your food a little spice add ½ a teaspoon of ground white pepper (or to taste), it will just blend into the soup.

    Slow cooker variation 

    If you want to make this on a day that you know you are going to be busy, make the most of your slow cooker.

    Roast and cool the veggies the night before then store them in the fridge. 

    The next day, add the veggies and stock to the slow cooker, put the lid on, set it to low and cook for 6 – 8 hours. 

    When you come home in the evening, use an immersion blender to puree it.

    🌡️ Storage

    The leftover soup should be cooled, transferred to an air-tight container, and stored in the fridge. It will keep for about 4-5 days.

    Can you freeze pumpkin and sweet potato soup?

    Yes, this sweet potato butternut squash soup freezes very well. Allow the soup to cool completely, then transfer it to freezer save containers.

    Don’t overfill containers because you need to leave some room for expansion.

    Label and date the containers before freezing. Freeze for up to 6 months.

    🔥 Reheating

    To reheat the soup - warm it in a saucepan over low/ medium heat. Stir it regularly as it warms to stop it from sticking to the bottom of the pan.

    You could also reheat individual servings in bowls or cups in the microwave oven.

    🍲 Meal Prepping

    Make this in advance. You can roast the vegetables up to four days in advance. Allow the vegetable to cool and store it in the fridge until needed.

    When ready to make, place the vegetables in a large pot with water (or stock) and make the soup as outlined in the recipe card below.

    📝 Frequently Asked Questions

    How far in advance can I roast the vegetables?

    You can roast the vegetables up to 4 days in advance, cool them, and leave them in the fridge until needed.

    🍂 More Delicious Fall Recipes

    If you like this soup you might also like to try this slow cooker Chinese chicken and sweet corn soup, or this filling hamburger soup with pasta or this light and refreshing Indonesian Me Bakso (meatball soup) or these other soup recipes:

    • Beef chilli bean soup
    • Beef vegetable soup
    • Broccoli and cauliflower soup
    • Easy potato soup recipe
    • Roasted tomato and red pepper soup
    • Slow cooker chicken rice soup
    One bowl of soup with pumpkin seeds on top.

    This roasted sweet potato and pumpkin soup is healthy and easy to make.

    Whether you decide to roast the vegetables or not, this soup is delicious either way.

    Be sure to make a big batch and freeze it for those cold days when all you want to do is stay curled up in front of a fire.

    Make this recipe the next time you have butternut squash, and drop a comment below to let me know.


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    📋 Recipe Card

    A bowl of homemade pumpkin and sweet potato soup.

    Roast Pumpkin and Sweet Potato Soup

    This roasted butternut squash and sweet potato soup is thick, creamy, and velvety smooth. As well as being quick and easy to make, it’s also delicious and healthy.
    Print Recipe
    Share on Facebook Share on Twitter
    Prep Time : 15 mins
    Cook Time : 1 hr 20 mins
    Total Time : 1 hr 35 mins
    Cuisine: : Western
    Course : Mains, Soup
    Servings : 8
    Calories : 180 : kcal
    Estimated Cost (AUD) : $7.90 or $0.99 a serve (excluding garnish)
    Author : Harriet

    EQUIPMENT

    • Kitchen scales
    • Measuring jug
    • Measuring spoons
    • Large sharp knife
    • Cutting board
    • Vegetable peeler or small sharp knife
    • Large deep saucepan with lid
    • 2 x baking trays with sides
    • Immersion blender (or sturdy wire sieve)

    INGREDIENTS

    • 2 teaspoons olive oil
    • 1 kg (2 lb) butternut pumpkin peeled and seeds removed and cut into even sized pieces
    • 400 grams (3 small) carrots peeled and cut into quarters length ways
    • 500 grams (1 lb) sweet potato peeled and cut into even size pieces
    • 400 grams (3 medium) onions medium size cut in half
    • 3 cloves garlic peeled and left whole
    • 2 litres (8 cups) water
    • 4 tablespoons milk powder
    • salt to taste

    Garnish

    • Garnish is optional see notes below for ideas
    Tap button to prevent your screen from going dark while cooking.

    INSTRUCTIONS

    Preheat oven to 200°C (400°F)

    • In a large bowl, combine the cut pumpkin and carrots. Drizzle on one teaspoon olive oil, lightly season with salt, and mix well. Transfer to a lined baking tray.
    • Using the same bowl combine the sweet potato, onions and garlic. Season with a little salt and add the remaining one teaspoon olive oil, mix well. Transfer to a second tray lined with baking paper.
    • Place both trays in the pre-heated oven and roast until the potatoes and pumpkin become soft and slightly golden.
    • Place all the hot roasted vegetables into a large saucepan, cover with 2 litres of water. Bring to the boil. Reduce the heat, cover with a lid and simmer for 20 minutes. Remove from the heat.
    • Add the milk powder, then use a stick blender to puree the vegetables until smooth and creamy. Season with salt to taste.

    Notes

    Stock - Store bought or homemade vegetable broth or chicken stock can be used instead of water.
    Bouillon cubes - Stock can also be made using bouillon (stock) cubes. This can be mixed in a jug with the water before making the soup or, just crumble the recommended quantity for 8 cups of water straight into the soup pot.
    Extra Vegetables - If you wanted to add another vegetable to the soup you could add a zucchini. Peel the zucchini before adding it to the pot. If the skin is left on when pureed will turn the soup from a bright orange to something with a green tinge.
    Make this in advance - The vegetables can be roasted 1-2 days in advance, cooled and stored in the fridge. Then make the soup about 30 minutes before dinner.
    ***
    RECIPE VARIATIONS
    Make thinner soup use less vegetables - This soup is very thick. If you prefer a thinner soup, make the soup using half the amount of vegetables and this will be enough to serve 8.
    Make thinner soup use more liquid - You could also make the soup as outlined in the recipe, then thin it down with more water or stock, this will give you more soup. Which is perfect if you are going to feed a crowd.
    When adding more liquid to the soup be sure to adjust the seasoning to avoid a watered down tasting soup.
    Short on time skip the roasting - Dice the onion, mince the garlic, slice the carrot small and cube the sweet potato and butternut pumpkin.
    Heat the oil in a large deep saucepan and fry the onion and garlic for 3-4 minutes.
    Add the carrot, sweet potato, pumpkin and water, bring to the boil over a high heat. Turn down the heat down to medium/low and simmer until all the vegetables are nice and soft.
    This will take about 15 – 20 minutes or more depending on how big you’ve cut the vegetables. Use an immersion blender to puree until smooth.
    Spice it up – if you like your food a little spice add ½ a teaspoon ground white pepper (or to taste), it will just blend into the soup.
    Slow cooker variation – If you want to make this on a day that you know you are going to be busy make the most of your slow cooker.
    Roast and cool the veggies the night before then store in the fridge. The next morning add the veggies and stock to the slow cooker, put the lid on, set to low and cook for 6 – 8 hours. When ready puree the soup using and immersion blender.
    Make it vegan or dairy free by leaving out the milk powder or replace the milk with a plant based milk like unsweetened coconut milk.
    ***
    GARNISH IDEAS
    • The soup with a swirl of pouring cream just before serving, or dollop on some sour cream or Greek yogurt.
    • Sprinkle on roasted pumpkin seeds and or sesame seeds.
    • Top with freshly grated parmesan cheese.
    • Sprinkle over finely chopped parsley or chives.
    • Drop some croutons on top of the soup.
     
     
     
    Nutrition Facts
    Roast Pumpkin and Sweet Potato Soup
    Serving Size
     
    1 serving
    Amount per Serving
    Calories
    180
    % Daily Value*
    Fat
     
    2
    g
    3
    %
    Saturated Fat
     
    1
    g
    6
    %
    Polyunsaturated Fat
     
    1
    g
    Monounsaturated Fat
     
    1
    g
    Cholesterol
     
    4
    mg
    1
    %
    Sodium
     
    90
    mg
    4
    %
    Potassium
     
    938
    mg
    27
    %
    Carbohydrates
     
    38
    g
    13
    %
    Fiber
     
    7
    g
    29
    %
    Sugar
     
    11
    g
    12
    %
    Protein
     
    4
    g
    8
    %
    Vitamin A
     
    30544
    IU
    611
    %
    Vitamin C
     
    35
    mg
    42
    %
    Calcium
     
    143
    mg
    14
    %
    Iron
     
    2
    mg
    11
    %
    * Percent Daily Values are based on a 2000 calorie diet.
    Nutrition Disclosure

    More Soup Recipes

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    Reader Interactions

    Comments

    1. Mary says

      December 21, 2021 at 5:21 pm

      5 stars
      This looks so good!

      Reply

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    Hi, I'm Harriet! The face and photographer behind Recipe Pocket. I am a mother of two who is a cook by day and blogger by night.

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