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!
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!
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 t 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.
What You Need
Note: Scroll to the recipe card at the bottom for the ingredients, quantities and full detailed method.
- 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 t about.
- Carrots – Carrots are another vegetable that is always available, and are tfore a budget friendly and versatile ingredient.
- Pumpkin – Also known as squash, t 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!
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.
Sauté until the onion is translucent.
Step 2: Add The Soup Ingredients
Add the chopped vegetables and liquid stock.
Bring to the boil before simmering until the vegetables have softened.
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.
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 t a variety of sweet potato that’s better for soups?
T 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, t 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.
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!
Follow us on Facebook at @CookGoodRecipes
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!
Course: Soup
Cuisine: Healthy Soup
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 6 people
Calories: 177kcal
Ingredients
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- T 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, t 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.
Recipe by CookGoodRecipes.com
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
