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    Home » Recipes » Soups

    Carrot, Pumpkin & Sweet Potato Soup

    Modified: Aug 3, 2021 · Published: Jun 2, 2021 by Lucy · This post may contain affiliate links · 10 Comments

    Jump to Recipe
    An irregular edged white soup bowl with a silver soup spoon filled with sweet potato soup, with a patterned tea towel surrounding the bowl.

    A healthy and nourishing sweet potato soup recipe with the added goodness of carrot and pumpkin. With its smooth texture and sweet flavour undertones, this soup is ready to eat in just 40 minutes... the perfect midweek dinner!

    A white bowl with a silver soup spoon filled with sweet potato soup, resting on a patterned tea towel.

    While soup is often considered as an entreé, pairing it with a soft and fluffy homemade bread roll or a veggie smuggling savoury muffin makes it a satisfying main course for lunch or dinner.

    Some of my other favourites are Creamy Chicken and Vegetable Soup and my classic Pea and Ham Soup recipe, which takes only 10 minutes to prepare before your slow cooker does the rest!

    A close up view of a white bowl with a soup spoon lifting a spoonful of thick orange coloured soup.

    Why You're Going To Love This Recipe

    This winter warmer is full of vegetable goodness. The sweetness, flavour and smooth texture of sweet potato, pumpkin and carrots make this a full-bodied and delicious soup.

    • Simple! - You only need basic ingredients, and there is very little preparation involved.
    • Budget-friendly - With a mixture of vegetables that have varieties available throughout the year, this is a budget-friendly recipe.
    • Perfect for the freezer – This recipe is freezer-friendly, and can be defrosted and reheated in the microwave or on the stove-top.
    Sweet potato soup in a white soup bowl with a soup resting in it, placed on a patterned tea towel.

    What You Need

    Note: Scroll to the recipe card at the bottom for the ingredients, quantities and full detailed method. 

    Individual bowls with sweet potato soup ingredients measured out on a marble bench top
    • Butter - In a savoury recipe, using either salted or unsalted butter will be perfectly fine. You can simply adjust your seasoning as needed.
    • Minced Garlic - store bought minced or chopped garlic is a great time-saver and can be stored for long periods of time. Mincing fresh garlic in a garlic press produces the best flavour, but if you're pressed for time, store bought minced garlic is completely fine!
    • Brown Onion - The most common onions found in supermarkets in Australia, and available all year round. Most recipes call for a medium brown onion without specifying a weight, I recommend approximately 225 grams or there about.
    • Carrots - Carrots are another vegetable that is always available, and are therefore a budget friendly and versatile ingredient.
    • Pumpkin - Also known as squash, there are many varieties of pumpkin available throughout the year. The Jap or Kent pumpkin or Jarrahdale varieties both have a sweet flavour and are best suited to soups
    • Sweet Potato - Sweet potatoes are called kumara (or kumera) in New Zealand. In the United States, they are referred to as yams, but are not botanically related! Labelling requirements in the US include the term "sweet potato" along with "yam" in recognition of this difference.
    • Liquid Vegetable Stock - If you make your own Thermomix vegetable stock concentrate, you can make your own liquid stock. The ratio is 1 tablespoon of concentrate for every 500ml of water. A good quality, shop-bought liquid stock will also be perfectly fine to use!
    Thick sweet potato soup in a white soup bowl placed on a tea towel with a grey flying birds pattern

    Step By Step Instructions

    With just a few simple steps, this nourishing soup will be ready before you know it!

    Note: Scroll to the recipe card at the bottom for the ingredients, quantities and full detailed method. 

    Step 1: Sauté

    Melt the butter in a large pot on the stove before adding the diced brown onion and minced garlic.

    A black handled saucepan with melted butter, chopped onions and minced garlic.

    Sauté until the onion is translucent.

    A black handled saucepan with chopped onions and minced garlic sautéing in butter.

    Step 2: Add The Soup Ingredients

    Add the chopped vegetables and liquid stock.

    Chopped sweet potato, carrots and pumpkin in liquid stock in a black handled saucepan

    Bring to the boil before simmering until the vegetables have softened.

    Chopped orange vegetables cooked down in liquid stock in a black handled saucepan

    Step 3: Cool And Purée

    Cool and purée the soup with a food processor or hand-held blender until it is smooth.

    Reheat and serve.

    An irregular edged white soup bowl with a thick orange soup and silver soup spoon on a patterned tea towel.

    Expert Tips And FAQ

    Do the vegetables need to be peeled?

    The current advice about needing to peel vegetables before cooking them is that as long as you wash them thoroughly, you don't need to. The skin often contains essential nutrients and fibre and can also contribute extra flavour!

    Is there a variety of sweet potato that's better for soups?

    There are four varieties of sweetpotato (yes, it's actually one word instead of two!) in Australia. The most common is the Gold or Beauregard, and this is the variety that is recommended in this soup recipe. The others are Red or Northern Star, Purple or WSPF (White Skin Purple Flesh) and White.

    Can the soup be frozen?

    Yes, Carrot, Pumpkin and Sweet Potato soup is freezer-friendly! Simply allow the soup to cool completely and then freeze in airtight containers for up to 3 months. Defrost and reheat in the microwave or on the stove-top.

    How long do I need to cool the soup before puréeing it?

    Leaving the soup uncovered for about 5 minutes will cool it enough to safely purée or blend it. If you skip this step, there is a risk that the steam from the hot soup will build pressure in the food processor or blender. This may cause the lid to loosen or come off and could result in burns.

    An irregular edged white soup bowl with a silver soup spoon filled with sweet potato soup, with a patterned tea towel surrounding the bowl.

    More Winter Warmer Recipes

    The cooler weather brings more comfort food to meal plans, with thick, rich soups, hearty casseroles, and warm desserts.

    • Slow Cooker Mexican Chicken Soup - This flavour-packed Slow Cooker Mexican Chicken Soup is the ultimate healthy comfort food... a tomato, bean, corn and chicken soup served with sour cream, avocado and corn chips!
    • Slow Cooker Italian Beef Ragu -  A beautiful, rich tomato based sauce, beef that literally melts in your mouth, and a good sprinkling of parmesan cheese, this is winter comfort food at its very best!
    • Creamy Tuscan Slow Cooker Chicken - Creamy Tuscan Slow Cooker Chicken with sun-dried tomatoes, baby spinach and parmesan cheese is another of my favourite winter comfort foods. Served with pasta or mash, this is a simple meal the whole family will love. 
    • Tuna Pasta Casserole - My classic creamy Tuna Pasta Casserole is a family favourite! It's a budget-friendly midweek dinner that's packed full of vegetables and can be made ahead of time and frozen.
    • Golden Syrup Dumplings - Homemade golden syrup dumplings are a classic winter dessert and are so simple to make.
    • Lemon Delicious Pudding - This pudding is another classic favourite, and with its thick and creamy lemon sauce topped with a light lemon sponge layer, it is a perfect winter warmer dessert!

    WANT EVEN MORE DELICIOUS RECIPES? Subscribe to my newsletter or follow along on Facebook or Instagram. And if you love baking, then please come and join my Facebook cooking club group or subscribe to my YouTube channel.

    Carrot, Pumpkin & Sweet Potato Soup in a white bowl surrounded by a patterned tea towel

    Carrot, Pumpkin & Sweet Potato Soup

    This Sweet Potato Soup is given a tasty, veggie-laden goodness with the addition of carrot and pumpkin. With its smooth texture and sweet flavour undertones, this soup, served with nothing more than a fresh, crusty bread roll is the perfect meal in cooler weather!
    5 from 9 votes
    Print Pin Rate
    Course: Soup
    Cuisine: Healthy Soup
    Prep Time: 10 minutes minutes
    Cook Time: 30 minutes minutes
    Total Time: 40 minutes minutes
    Servings: 6 people
    Calories: 177kcal
    Author: Lucy - Bake Play Smile

    Ingredients

    • 3 tbs butter
    • 2 tsp minced garlic
    • 1 brown onion, diced
    • 150 g carrot, chopped (~ 2 medium)
    • 400 g pumpkin, chopped (~ ½ medium)
    • 580 g sweet potato, chopped (~ 2 medium)
    • 750 ml liquid vegetable stock (~ 3 cups)
    • salt and pepper to season
    Prevent your screen from going dark

    Instructions

    Conventional Method

    • Melt the butter in a large pot over medium heat.
    • Add the minced garlic and diced onion and sauté for 3 minutes or until the onion is translucent.
    • Add the chopped vegetables and liquid vegetable stock. Season with salt and pepper.
    • Bring to the boil and then reduce to a simmer for 15-20 minutes, or until the vegetables have softened (and you can easily press a fork through them).
    • Cool the soup slightly before using a hand-held blender or a food processor to purée until smooth.
    • Reheat the soup before serving.

    Thermomix Method

    • Add onion and garlic, chop 4 seconds, Speed 5. Scrape down the sides of the bowl.
    • Add butter and cook 4 minutes, 100 degrees, Speed Soft (spoon).
    • Add carrot, pumpkin, sweet potato and liquid vegetable stock. Cook with the MC on for 20 minutes, 100 degrees, Speed 1. *Do not exceed the max line at any stage.
    • Check if the vegetables are cooked by inserting a fork into the centre - they should be soft and fall apart.
    • Allow to cool and then blend for 30 seconds, slowly increasing to Speed 7.
    • Reheat the soup before serving (3 minutes, 100 degrees, Speed 2).

    Notes

    RECIPE NOTES & TIPS
    Vegetables (to peel or not?) - The current advice about needing to peel vegetables before cooking them is that as long as you wash them thoroughly, you don't need to. The skin often contains essential nutrients and fibre and can also contribute extra flavour!
    Sweet Potato Varieties- There are four varieties of sweetpotato (Yes, it's actually one word instead of two!) in Australia. The most common is the Gold or Beauregard, and this is the variety that is recommended in this soup recipe. The others are Red or Northern Star, Purple or WSPF (White Skin Purple Flesh) and White.
    Freezer Friendly - Yes, this soup is freezer-friendly! Simply allow the soup to cool completely and then freeze in airtight containers for up to 3 months. Defrost and reheat in the microwave or on the stove-top.
    Pureeing the Soup - Leaving the soup uncovered for about 5 minutes will cool it enough to safely purée or blend it. If you skip this step, there is a risk that the steam from the hot soup will build pressure in the food processor or blender. This may cause the lid to loosen or come off and could result in burns.

    Nutrition

    Calories: 177kcal | Carbohydrates: 30g | Protein: 3g | Fat: 6g | Saturated Fat: 4g | Trans Fat: 1g | Cholesterol: 15mg | Sodium: 622mg | Potassium: 668mg | Fiber: 4g | Sugar: 9g | Vitamin A: 24008IU | Vitamin C: 12mg | Calcium: 60mg | Iron: 1mg
    Did you try this recipe?Mention @BakePlaySmileBlog or tag #BakePlaySmile!

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    Comments

    1. Amy says

      April 06, 2023 at 8:07 am

      5 stars
      Loved making this. It ticked all the boxes: healthy, tasty, quick and easy. Tied together with some freshly toasted sourdough and it was perfect.

      Reply
      • Lucy says

        April 15, 2023 at 2:15 pm

        Fantastic!

        Reply
    2. Laura says

      August 04, 2022 at 11:42 am

      5 stars
      Just made this and it tastes amazing. Now a new family favourite

      Reply
      • Lucy says

        August 05, 2022 at 6:41 am

        I'm so glad you liked it!

        Reply
    3. Nicole says

      September 09, 2021 at 6:58 pm

      5 stars
      So simple and absolutely delicious! My 2 year old loves her “golden soup”. Thanks for the recipe!

      Reply
      • Lucy says

        September 10, 2021 at 7:41 am

        Hi Nicole, oh that's so fantastic!

        Reply
    4. Mischa says

      June 23, 2021 at 12:59 pm

      5 stars
      Delicious!!! Best pumpkin soup I've had to date. Only change was less sweet potato and slightly more pumpkin. Used 2 vegetable stock paste concentrate gels instead of stock and heat time will slightly decrease liquid to make for a thicker soup. Flavour was wonderful!! Thank you

      Reply
      • Lucy says

        June 24, 2021 at 7:39 am

        Fantastic!!

        Reply
    5. Deb says

      June 20, 2021 at 6:52 pm

      5 stars
      o.m.g. this is AMAZING - so simple yet so full of flavour! I think I have new favourite 🙂

      Reply
      • Lucy says

        June 21, 2021 at 8:21 am

        Yay! That's wonderful to hear!

        Reply
    5 from 9 votes (4 ratings without comment)

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    I’m Lucy! A mum, a wife, a food blogger and a lover of all things to do with food! I love creating delicious, no-fuss Thermomix and conventional recipes the whole family will love. Classic baking favourites, lunch box snacks, quick and easy family dinners and more!

    More about me →

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