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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 5 votes
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Course: Soup
Cuisine: Healthy Soup
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 6 people
Calories: 177kcal


  • Stove-top or Thermomix


  • 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


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).


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.


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