Pumpkin, Sweet Potato & Carrot Soup
Pumpkin soup is given a tasty, veggie-laden goodness with the addition of sweet potato and carrot. 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!
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Servings: 6 people
Calories: 177kcal
Equipment
- Stove-top or Thermomix
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
RECIPE NOTES & 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.
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
