There's nothing quite like a big pot of Pumpkin, Sweet Potato and Carrot Soup bubbling away on the stove when the weather cools down. It's cosy, nourishing and packed with naturally sweet veggies the whole family will happily devour.
If you enjoy easy veggie soups like my Creamy Cauliflower Soup or this comforting Potato and Leek Soup, this one is going to be right up your alley.
This classic combo of pumpkin, sweet potato and carrot creates a beautifully smooth soup with a naturally sweet, earthy flavour-no cream required! It's budget-friendly, freezer-friendly and perfect for batch cooking.
Just like my healthy Chicken and Vegetable Soup or Carrot and Lentil Soup, it's a simple, wholesome recipe you'll come back to again and again.
O.M.G. this is AMAZING - so simple yet so full of flavour! I think I have new favourite 🙂
- Deb
Why You're Going To Love This Recipe
There's plenty of reasons to love this healthy soup, here's a few:
- Naturally sweet and creamy - no added cream needed, just pure veggie goodness.
- Budget-friendly - made with affordable, everyday ingredients that are easily available all year round.
- Freezer perfect - ideal for meal prep or busy weeknights.
- Family-approved - mild flavours that kids actually enjoy, such a great way to smuggle plenty of nutritious veggies into a simple meal.
- Quick and easy - on the table in under 40 minutes.
Jump to:
Pumpkin, Sweet Potato & Carrot Soup
Basic ingredients are all that's required, here's a few specific notes on a couple:
Note: Scroll to the recipe card at the bottom for the ingredients quantities and full detailed method.
- Pumpkin - Jap (Kent) or Jarrahdale pumpkin both work beautifully for their sweet flavour and smooth texture.
- Sweet potato - Gold (Beauregard) is best for a creamy consistency and natural sweetness. Sweet potato is called kumara (or kumera) in New Zealand.
- Vegetable stock - use a good-quality stock for maximum flavour (homemade or low-salt store-bought works well).
Variations
- Make it dairy-free / vegan - swap the butter for olive oil or a plant-based alternative.
- Add warming spices - try a pinch of curry powder, cumin or ground coriander for extra depth.
- Boost the protein - add some red lentils to the pot to add protein to this soup.
- Gluten-free - this recipe is naturally gluten-free, just double-check your stock.
How To Make Pumpkin, Sweet Potato & Carrot Soup
With only a handful of easy steps, this nourishing soup comes together in no time!
Note: Scroll to the recipe card at the bottom for the ingredients quantities and full detailed method.
- Melt: Melt the butter in a large pot over medium heat. Add the garlic and onion.
- Sauté: Sauté the diced onion and garlic until soft and fragrant.
- Add vegetables & stock: Stir in the chopped pumpkin, sweet potato and carrot. Then pour over the vegetable stock and season well.
- Cook then blend: Bring to the boil, then reduce heat and simmer until the vegetables are very soft. Let the soup cool slightly before blending until smooth, taking care as it will still be hot and can cause burns. Reheat gently and serve.
Recipe Tips:
- Chop your vegetables into even-sized pieces so they cook at the same rate.
- You don't need to peel the sweet potato or carrots if they're well washed-extra nutrients and flavour!
- It's important to let the soup cool slightly before blending to avoid burns from the pressure build-up of steam.
- Use a blender, stick blender or Thermomix for convenience and an ultra-smooth finish.
- Adjust thickness by adding a little extra stock or water when reheating.
- Taste before serving and adjust seasoning-it makes a big difference.
- Store in the fridge for up to 3 days in an airtight container.
- Freeze for up to 3 months - thaw overnight and reheat gently.
Pumpkin, Sweet Potato and Carrot Soup FAQ's
Roasting brings out even more flavour and sweetness - so yes, roast veggies first if you have the time.
Kent (Jap) pumpkin, with its grey-green skin and deep orange flesh, is ideal in Australia for its flavour and smooth texture and sweet flavour. Jarrahdale pumpkin is also fine to use.
Yes! Olive oil works perfectly and keeps it dairy-free.
Use less stock or simmer uncovered for longer to reduce the liquid.
You can, but it really doesn't need it-the veggies make it naturally thick and creamy.
More Winter Warming Soup Recipes
As the weather cools down, comfort food takes centre stage-and hearty, warming soups are always on high rotation in my home.
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Pumpkin, Sweet Potato & Carrot Soup
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
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
- Chop your vegetables into even-sized pieces so they cook at the same rate.
- You don't need to peel the sweet potato or carrots if they're well washed-extra nutrients and flavour!
- It's important to let the soup cool slightly before blending to avoid burns from the pressure build-up of steam.
- Use a blender, stick blender or Thermomix for convenience and an ultra-smooth finish.
- Adjust thickness by adding a little extra stock or water when reheating.
- Taste before serving and adjust seasoning-it makes a big difference.
- Store in the fridge for up to 3 days in an airtight container.
- Freeze for up to 3 months - thaw overnight and reheat gently.
Amy says
Loved making this. It ticked all the boxes: healthy, tasty, quick and easy. Tied together with some freshly toasted sourdough and it was perfect.
Lucy says
Fantastic!
Laura says
Just made this and it tastes amazing. Now a new family favourite
Lucy says
I'm so glad you liked it!
Nicole says
So simple and absolutely delicious! My 2 year old loves her “golden soup”. Thanks for the recipe!
Lucy says
Hi Nicole, oh that's so fantastic!
Mischa says
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
Lucy says
Fantastic!!
Deb says
o.m.g. this is AMAZING - so simple yet so full of flavour! I think I have new favourite 🙂
Lucy says
Yay! That's wonderful to hear!