The minute it gets cold enough to need a jumper inside, I'm making a big pot of this Pumpkin, Sweet Potato and Carrot Soup. It's silky smooth, naturally sweet and doesn't have a drop of cream in it - the veggies do all the work themselves. My kids devour it, it reheats brilliantly, and honestly it's one of those recipes I just never get sick of.
If you love a cosy veggie soup, my Creamy Cauliflower Soup and this Slow Cooker Potato and Leek Soup are both absolute weeknight winners too.
A Quick Look At The Recipe
✅ Recipe Name: Pumpkin, Sweet Potato and Carrot Soup
🕒 Ready In: 40 minutes
👪 Serves: 4-6
🍽 Calories: approx. 260 per serve
🥣 Main Ingredients: pumpkin, sweet potato, carrot, onion, garlic, vegetable stock
📖 Dietary Info: Vegetarian, dairy-free option, vegan option, naturally gluten-free
⭐ Why You'll Love It: One pot, no cream needed, freezes perfectly, and it tastes even better the next day.
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O.M.G. this is AMAZING - so simple yet so full of flavour! I think I have new favourite 🙂
- Deb
No cream, no fuss - just three sweet veggies and a good blitz. Honestly can't believe how creamy it gets on its own.
If you're on a soup rotation like me this winter, you'll also love my Chicken and Vegetable Soup, this Carrot and Lentil Soup, or this punchy Easy Thai Pumpkin Soup.
Why You're Going To Love This Recipe
- Naturally creamy, no cream required - the sweet potato and pumpkin do all the work. You won't miss it, I promise.
- Budget-friendly - made from cheap, cheerful veggies you can get at any supermarket all year round.
- Freezer perfect - make a huge batch on Sunday and thank yourself on Wednesday when dinner is already done.
- Family-approved - mild, sweet and naturally veggie-packed. A great sneaky way to get more veg into the kids.
- One pot, 40 minutes - minimal washing up. Maximum comfort. That's my kind of weeknight dinner.
Jump to:
Soup Ingredients
Simple stuff from the supermarket - here's what to know about the key players:
- Pumpkin - Jap (Kent) pumpkin is the one you want. It's got the sweetest flavour and the smoothest texture when blended. Jarrahdale works too. Just avoid Queensland Blue if you can - it's denser and not as sweet.
- Sweet potato - go for the gold (Beauregard) variety. That bright orange flesh is what makes the soup such a gorgeous colour. Purple sweet potato will work but your soup will look a bit... different.
- Vegetable stock - use a good quality one. This is where most of the flavour comes from, so don't go for the cheapest stock cube in the back of the cupboard.
Variations
- Make it dairy-free or vegan - swap the butter for olive oil or a plant-based alternative. Done.
- Roast the vegetables first - if you have an extra 30 minutes, spread the pumpkin, sweet potato and carrot on a tray, drizzle with olive oil and roast at 200°C for 25-30 minutes before adding to the pot. The flavour goes up a whole level.
- Add warming spices - a pinch of curry powder, ground cumin or cinnamon gives it a lovely depth. My Thai pumpkin version uses coconut milk and red curry paste if you want to go full flavour bomb.
- Boost the protein - stir in a handful of red lentils at the same time as the stock. They'll dissolve right in and you won't even notice them.
- Gluten-free - this recipe is naturally gluten-free, just double-check the label on your stock.
How To Make Pumpkin, Sweet Potato & Carrot Soup
Four simple steps and you're done. Get the kettle on - by the time it's boiled you'll practically be eating soup.
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 diced onion and garlic.
- Sauté: Cook the onion and garlic until soft and fragrant - about 3-4 minutes. Don't rush this bit, it builds the flavour base.
- Add vegetables and stock: Stir in the chopped pumpkin, sweet potato and carrot. Pour over the vegetable stock and season well with salt and pepper. Bring to the boil, then reduce heat and simmer for 20-25 minutes until the vegetables are very soft.
- Cool slightly then blend: Take the pot off the heat and let it sit for a few minutes before blending - hot liquid builds pressure and can cause burns. Blend until completely smooth using a stick blender, regular blender or Thermomix. Reheat gently and serve.
Recipe Tips
- Chop your vegetables evenly so everything cooks at the same rate - no one wants an undercooked carrot in an otherwise smooth soup.
- No need to peel the sweet potato or carrots if they're well washed - extra nutrients and no extra washing up. Win.
- Always let the soup cool slightly before blending - steam builds pressure in the blender, and things can get messy fast. Ask me how I know.
- A stick blender, regular blender or Thermomix all give a great result - a high-powered blender will give you the silkiest finish.
- Too thick? Add a splash of extra stock or water when reheating and stir it through.
- Always taste and season just before serving - it makes a bigger difference than you'd think.
- Toppings: a swirl of cream or coconut cream, a scatter of pumpkin seeds and some fresh cracked pepper make it look properly fancy for zero effort. Crusty bread on the side is practically mandatory.
- Storage: keep in the fridge in an airtight container for up to 3 days, or freeze for up to 3 months. Thaw overnight and reheat gently on the stovetop.
Pumpkin, Sweet Potato and Carrot Soup FAQs
Absolutely - and if you have the time, I'd encourage it. Roasting the pumpkin, sweet potato and carrot on a tray with olive oil at 200°C for 25-30 minutes before adding to the pot brings out so much more sweetness and depth. Totally worth it.
In Australia, Jap (Kent) pumpkin is the one to go for. It's sweet, smooth and blends beautifully. Jarrahdale works well too. Avoid Queensland Blue if you can - it's denser and not as sweet.
Crusty bread is the classic, and for very good reason. But it's also great with cheese toasties, a simple green salad, or a grilled chicken breast if you want to make it more of a meal.
Yes, super easy. Swap the butter for olive oil and skip any cream on top. The soup doesn't need cream - the veggies make it naturally thick and creamy all on their own.
More Winter Warming Soup Recipes
When the weather cools down, soup season is well and truly on in our house. Here are a few more favourites to add to the rotation.
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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!