Pumpkin and Sweet Potato Soup

AUTHORCassie
POSTEDFebruary 18, 2019
5 Stars (0 Reviews)
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This healthy Pumpkin and Sweet Potato Soup is easy, comforting and full of flavour.  Pumpkin, sweet potato, carrot and onion are roasted, then pureed to produce a smooth and creamy soup.  This butternut squash and sweet potato soup is naturally gluten-free, dairy-free and whole30 friendly, and can easily be made vegan too.  Perfect for warming the whole family through winter.  

a bowl of roasted pumpkin and sweet potato soup topped with seeds and croutons

Friends, meet my favourite pumpkin soup recipe - my Pumpkin and Sweet Potato Soup.  Or Butternut Squash and Sweet Potato Soup, as it's known to my American friends.

This soup is creamy without any cream (magic).

It's filled with good-for-you ingredients.

And thanks to the roasted vegetables, it's full of flavour.

Sure, one-pot recipes are nice and all, but taking the extra step to throw the veggies in the oven for 30 minutes before pulling this soup together gives it more depth and flavour.  The result - a deliciously sweet soup that the whole family will love.

And I mean the WHOLE family, since this soup is also...

  • Whole30 Compliant
  • Gluten-Free
  • Dairy-Free
  • Vegan (just use veggie stock)
  • Paleo
  • SIMPLY IRRESISTIBLE

Serve this sweet potato pumpkin soup as is, or with a dollop of greek yoghurt, some crunchy croutons or pepitas on top.

Feel free to go ahead and make a batch for meal prep.  This soup freezes extremely well, making it perfect for portioning out for work lunches or quick weeknight dinners.

pieces of pumpkin, sweet potato and carrot on a baking tray

PUMPKIN AND SWEET POTATO SOUP INGREDIENTS LIST

To make this Roasted Pumpkin and Sweet Potato Soup you'll need (full measurements are listed in the recipe card below)...

  • Butternut Pumpkin / Squash
  • Sweet Potato
  • Carrot
  • Onion
  • Olive Oil - OR you can use coconut oil if you'd prefer.
  • Chicken Stock - OR you can use Vegetable Stock if you'd prefer.
  • Cumin
  • Thyme
  • Salt + Pepper

HOW TO MAKE PUMPKIN AND SWEET POTATO SOUP - STEP BY STEP

Set the oven to 200C / 390F and line a baking tray with baking / parchment paper.
Place pumpkin, sweet potato, carrot and onion pieces on the tray. Coat with oil and use your hands to toss around to ensure each piece is adequately covered. Sprinkle thyme across the top of the vegetables. Bake for 30 – 40 minutes, until the vegetables are browned and soft.
Transfer roasted vegetables to a large pot, pour in half the stock and sprinkle in cumin.  Puree with an immersion blender until smooth.  If the soup is too thick, add more stock as needed until desired consistency is reached.
Place the pot on the stove and cook on medium heat for 5-10 minutes, stirring regularly.  Serve immediately.
roasted pumpkin and sweet potato soup in a white bowl topped with seeds and croutons

What's the best pumpkin to use for soup?

I love to use Butternut Pumpkin / Butternut Squash in this recipe but you can use any pumpkin you want.

In Australia, Jap, Kent or Queensland Blue would all work well.

In the US, sugar or pie pumpkins would also work.  You can even use canned pumpkin if you wish.

Storing sweet potato pumpkin soup

Store any leftovers in the fridge in an airtight container for up to 4 days.  This soup freezes really well and is ideal for meal prep.  Keep in an airtight container in the freezer for up to 3 months.

close up of a bowl of roasted pumpkin and sweet potato soup topped with seeds and croutons

MORE SCRUMPTIOUS SOUP RECIPES:

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RECIPE

Pumpkin and Sweet Potato Soup

Pumpkin and Sweet Potato Soup

Prep Time

15 minutes

Cook Time

40 minutes

Total Time

55 minutes

This healthy Pumpkin and Sweet Potato Soup is easy, comforting and full of flavour.  Pumpkin, sweet potato, carrot and onion are roasted, then pureed to produce a smooth and creamy soup.  This butternut squash and sweet potato soup is naturally gluten-free, dairy-free and whole30 friendly, and can easily be made vegan too.  Perfect for warming the whole family through winter.  

5 Stars (0 Reviews)

servings

4

Scale

Ingredients

Optional Garnishes

Instructions

1

Set the oven to 200C / 390F and line a baking tray with baking / parchment paper.  

2

Place pumpkin, sweet potato, carrot and onion pieces on the tray. Coat with oil and use your hands to toss around to ensure each piece is adequately covered. Sprinkle thyme across the top of the vegetables. Bake for 30 – 40 minutes, until the vegetables are browned and soft.

3

Transfer roasted vegetables to a large pot, pour in half the stock and sprinkle in cumin.  Puree with an immersion blender until smooth.  If the soup is too thick, add more stock as needed until desired consistency is reached. 

4

Place the pot on the stove and cook on medium heat for 5-10 minutes, stirring regularly.  Serve immediately with desired garnishes.

Notes

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Nutrition Facts

Servings:4
Serving Size:1

Amount Per Serving:

Calories

270kcal

Carbohydrates

36g

Protein

9g

Saturated Fat

1g

Cholesterol

7mg

Sodium

404mg

Fiber

5g

Sugar

10g