Smooth, delicious and packed with pumpkin flavour and a hint of herbs and spices, this pumpkin and sweet potato soup really hits the spot as an ideal meal once the weather turns cool.
It would be great to serve as part of a Thanksgiving spread, or on Halloween with the cream giving your bowl the look of a Jack'o'lantern's face!
Making this lovely, comforting, light soup is easy. First, you'll sweat onions and garlic in butter with cayenne, rosemary and cumin. Giving the onions and spices 10 minutes to cook in the beginning allows lots of lovely flavour to develop.
After that, you'll toss in lots of fresh pumpkin, some chunks of sweet potato and enough to stock (vegetable broth) to cover everything. Simmer for 15-10 minutes, blitz and your soup is ready to serve.
It's delicious - I had mine with a couple of slices of white spelt soda bread drizzled in olive oil.
It really is such a lovely, simple dish. Here's the full recipe for my creamy pumpkin soup with plenty of step-by-step tips to help you along.
Ingredients
- 1 tbsp olive oil
- 30 g (2 tbsp) slightly salted butter
- 1 onion finely sliced
- 4 cloves garlic finely chopped
- ¼ tsp (0.3 tsp) cayenne pepper
- ½ tsp (0.5 tsp) cumin
- ½ tsp (0.5 tsp) dried rosemary
- 1 kg (2.2 lb) pumpkin flesh cubed (1 medium pumpkin)
- 600 g (1.3 lb) sweet potatoes peeled and cubed (2-3 sweet potatoes)
- 1¼ litres (1.25 litres) vegetable stock (or chicken broth) gluten free, if required
- 1 pinch salt and black pepper to taste
- 2 tbsp double cream (heavy cream)
Instructions
Heat the oil and butter in a large pot or large dutch oven over a low heat.
Add the chopped onion, garlic, cayenne, cumin and rosemary.
Sweat gently for about 10 minutes until the onions are very soft.
Add the pumpkin flesh, sweet potato.
Carefully pour in the stock and stir.
Bring to the boil, then reduce to a simmer (low to medium heat) and cook for 15-20 minutes or until both the pumpkin and sweet potato pieces are tender.
Blitz your soup with an immersion blender or in a power blender until you have a smooth, silky, creamy soup.
If you find the soup is too thick for your liking, at this stage, you can blend in more boiling water little by little to thin the soup to your preference.
Season to taste with salt and black pepper.
Serve hot into bowls.
Decorate a swirl of double cream (or coconut milk) and enjoy!
Pointers, tricks and troubleshooting tips for the perfect pumpkin and sweet potato soup
Is pumpkin and sweet potato soup easy to make?
While absolutely delicious this soup has just two main ingredients and a handful of herbs and spices that you likely already have in your store cupboard, making it flavourful and super easy to make.
You’ll be simply sweating the onions, boiling some veg and blitzing the whole thing in under an hour.
Once you’ve got it down to a fine art this warming soup is perfect for the whole family in those cooler months.
Will I need any special equipment to make pumpkin and sweet potato soup?
Nothing that you wouldn’t find in a fully stocked kitchen. You will be required to blend the soup to get it super smooth, but don’t worry if you don’t have a stick blender as you can always use a vitamix or a food processor.
There is a full list of suggested equipment on the recipe card below.
Where can I buy the best pumpkin?
When in season, and particularly around halloween, you will be able to find pumpkins at your local grocery store.
If you have the opportunity to go to a local pumpkin patch and pick your own, then I vote you do that. It's a magical day out and as you will only be needing the pulp for the recipe the rest of the pumpkins can be carved up by the family into all kinds of ghoulies and ghosties.
How can I tell if a pumpkin has gone bad?
When a pumpkin has gone off it will get a soggy bottom and be soft and mushy to the touch. After this stage it may start leaking juices, and finally mould will start to appear in a multitude of colours. You will want to catch it before then as it can be rather a stinky mess to clean up if it is too far gone.
Is this pumpkin and sweet potato soup suitable for vegetarians?
This soup is ideal for vegetarians as even the stock suggested is vegetable. However, if you have any other dietary requirements do check the ingredients list on the card to see if anything stands out to you.
Don't forget to also check anything extra you intend to serve the recipe with.
Is pumpkin and sweet potato soup suitable for vegans?
This recipe uses butter and double cream but these are both easily omitted to make this into a vegan soup. Instead of butter why not try coconut oil? The flavour compliments the pumpkin and sweet potato perfectly.
The double cream is used to swirl in right at the end, so it will not negatively affect the flavour if it's not added. A non-sweetened vegan cream or coconut cream could also be used.
Double check all of your ingredients labels to make sure to check that they are suitable for vegans. Don't forget to also check anything extra you intend to serve the recipe with.
Is pumpkin and sweet potato soup gluten-free?
This recipe calls for a stock cube, so be sure to choose a gluten-free stock cube if you would like to leave out the gluten. Alternatively, you can make your own vegetable stock in the safe knowledge that no pesky gluten will have got in.
Double check all of your ingredients labels to make sure that they are gluten-free. Don't forget to also check anything extra you intend to serve the recipe with.
Is pumpkin and sweet potato soup keto-friendly?
Be warned that sweet potatoes are high in carbohydrates and onions count as a medium on the scale. However, pumpkin is low in carbohydrates so it is not impossible to incorporate this soup into your keto-friendly diet as long as you watch your portions.
Is pumpkin and sweet potato soup healthy?
This soup is incredibly healthy, with plenty of fresh vegetables used. To take it one step further you can lower the amount of butter and make your own low-salt stock.
Is pumpkin and sweet potato soup safe to eat while pregnant?
Yes and, in fact, this recipe is potentially beneficial during pregnancy due to the high quantities of beta carotene found in the sweet potatoes, a plant compound that converts to Vitamin A in your body and Vitamin A is essential for a baby’s development.
This dish is also full of fiber which can reduce blood sugar levels and improves digestion, which is great for those of you that are suffering with pregnancy constipation.
Make sure all the ingredients are in good condition and this meal is prepared safely and hygienically.
A Mummy Too does not offer medical advice. Please seek help from a medical professional if you need further information or have any concerns.
Is pumpkin and sweet potato soup suitable for babies and toddlers?
If you are making this for young children or babies, leave out the salt. The NHS explains why here.
This soup is a great source of nutrients for anyone, young or old. A top tip is, if you want to save yourself a real clean up job, reduce your blending time so the consistency is chunkier and less likely to fly off the spoon hitting everything from Fido to the kitchen walls.
Always give food at an appropriate size and shape for your baby or child. Cut small, round foods, like grapes and cherry tomatoes, into small pieces.
Always keep babies supported upright while eating and supervise your baby when they’re eating in case they start to choke.
A Mummy Too does not give medical advice. If you have any questions or concerns please speak to a health professional.
The NHS has some fantastic resources on their website on what to feed babies and young children.
What goes well with pumpkin and sweet potato soup?
A warm piece of crusty bread covered in olive oil and sea salt is the perfect partner to this soup.
You can also add oven roasted croutons as a garnish. Simply rough-chop or tear apart some bread that you have handy, add a drizzle of olive oil and a sprinkle of salt and pepper, and roast at 180C/350F (160C fan) until crispy.
Can I make this recipe with just sweet potato?
You can make this recipe with just sweet potato, but be aware that the flavour will change, however it is your soup to do with what you like. You might consider adding carrots as well as a nice twist.
Can I make this recipe with just pumpkin?
You can use whatever vegetables you like in this soup but the flavours will not be the same as described.
For a soup as simple as just one or two strong flavours working in harmony is best.
I haven’t got pumpkin can I use butternut squash?
Definitely. Butternut squash (or any type of squash) is an excellent substitute for pumpkin. It has the sweetness and similar colour, texture and taste as its bigger cousin.
Can I add extra vegetables to this recipe?
This hearty soup really is a great base for all kinds of variations. Some extra vegetables that would work well are carrots, parsnips and even red peppers.
How should I store pumpkin and sweet potato soup?
You can store this delicious soup for up to three days in an airtight container in the fridge. If you make a big enough batch then simply ladle out the quantity you need at the time and reheat in a pan.
How long does pumpkin and sweet potato soup keep?
This pumpkin soup will last for up to three days in a sealed container. It must be kept refrigerated and if you want to keep it for longer you can always freeze it, but be sure that it is completely smooth beforehand otherwise the chunks will have a bizarre mushy texture.
Can I leave pumpkin and sweet potato soup out on the counter?
It is best to keep it refrigerated as soup should not be room temperature for more than two hours in total.
Can I make pumpkin and sweet potato soup ahead?
Absolutely, but be sure that it is blended smoothly before you freeze it.
Can I keep pumpkin and sweet potato soup in the refrigerator?
Please do, this is exactly the way it should be stored.
Can I freeze pumpkin and sweet potato soup?
Yup..but remember, it needs to be velvety smooth.
What is the best way to defrost pumpkin and sweet potato soup?
You can either use the microwave then reheat in a pan or directly in a saucepan on a low heat.
What is the best way to reheat pumpkin and sweet potato soup?
In a saucepan on a medium to high heat, you don't want it to boil just heat through, so be sure to stir it with a wooden spoon.
Can I make pumpkin and sweet potato soup in a different quantity?
You sure can. This recipe is designed to make 6 portions but you can alter the recipe for your own specific needs. Just bear in mind your pan size.
If you want to make more or less of this recipe then go right ahead.
Look for the recipe card below. You'll see the servings near the top left. To change this to the number you want to make just click on it and a little slider will pop up. You can move the slider up or down to get the amount you want to make.
All the ingredient quantities will update automatically for you so that everything is in the right ratios.
Can I make pumpkin and sweet potato soup in the slow cooker?
Absolutely, attempt to soften the onions first in the butter and oil, then once that is done chuck it all in the slow cooker and crack on with your day. Once you are ready to serve, blend it all together with a stick blender or in a food processor and you’re good to go.
Can I make pumpkin and sweet potato soup in the instant pot?
You can, but it is not necessary. The idea of an instant pot (pressure cooker) is to speed up cooking usually to under one hour, this dish however doesn’t take an hour to cook with the recipe I’ve created but, it is entirely up to you.
How can I make sure my pumpkin and sweet potato soup is perfectly cooked?
Follow the instructions set out making sure to get the onions soft in the beginning and then the vegetables cooked through thoroughly and you will have the perfect soup.
Why did my pumpkin and sweet potato soup turn out grainy and thick?
If your soup is grainy and thick the chances are it hasn’t been blended for long enough or the vegetables are a little undercooked. You can loosen a thick soup by adding a little more stock if needed.
Why did my pumpkin and sweet potato soup turn out wet or thin?
This is usually down to too much liquid, either coming out of the vegetables themselves or in the stock. You can thicken a soup by adding butter or coconut cream as a vegan option.
Why did my pumpkin and sweet potato soup taste bland?
It’s all about the seasoning when it comes to dishes like this, no vegetable is the same so please be sure to taste test before serving, that way you can add what is needed. But, remember, you can never take away salt so add it sparingly.
How can I add/change the flavours in my sweet potato pumpkin soup?
A great idea would be to play with spices. For example, you could add some curry powder in with the onions.
You can also add some cinnamon sticks or whole cloves to get a more festive feel. Just remember to remove before blending.
You might even light to play with adding pumpkin pie spices, but you'd need to be very sparing so as not to overwhelm the soup's savoury flavours.
You could use red onion in place of brown onion or white onion for a slightly sweeter flavour.
Alternatively, adding red peppers with the other vegetables or even some grated fresh ginger will create an extra depth of flavour.
What is the origin of pumpkin soup?
Pumpkin soup stemmed from Soup Joumou which is a Haitian dish that represents freedom, emancipation and independence.
During slavery, only the French colonial masters and plantation owners were able to enjoy this delicacy prepared by their Haitian slaves. After the revolution, however, all Haitians were finally free to eat this meal.
Why are pumpkins associated with Halloween?
Originally the Irish used to carve demonic faces into turnips to scare away the legendary Stingy Jack - who had tricked the devil for his own gain so when he died he was neither allowed in heaven or hell and sentenced to roam the earth for eternity.
When Irish immigrants moved to America they started carving the faces into pumpkins as they were readily available around the time of Samhain, the celtic celebration that marked the end of summer and the beginning of the new year on November 1st. It was believed that the souls that had died that year would travel to the underworld on Samhain and so, to protect themselves, the people carved their pumpkins or turnips into demonic faces to scare away any wandering souls.
Print this pumpkin and sweet potato soup recipe
Pumpkin and Sweet Potato Soup Recipe
Ingredients
- 1 tbsp olive oil
- 30 g (2 tbsp) slightly salted butter
- 1 onion finely sliced
- 4 cloves garlic finely chopped
- ¼ tsp (0.3 tsp) cayenne pepper
- ½ tsp (0.5 tsp) cumin
- ½ tsp (0.5 tsp) dried rosemary
- 1 kg (2.2 lb) pumpkin flesh cubed (1 medium pumpkin)
- 600 g (1.3 lb) sweet potatoes peeled and cubed (2-3 sweet potatoes)
- 1¼ litres (1.25 litres) vegetable stock (or chicken broth) gluten free, if required
- 1 pinch salt and black pepper to taste
- 2 tbsp double cream (heavy cream)
Instructions
- Heat the oil and butter in a large nonstick pan over a low heat.
- Add the onion, garlic, cayenne, cumin and rosemary. Sweat gently for about 10 minutes until the onions are very soft.
- Add the pumpkin flesh, sweet potato and stock. Stir.
- Bring to the boil, then reduce to a simmer and cook for 15-20 minutes or until both the pumpkin and sweet potato pieces are tender.
- Blitz your soup with a stick blender or in a power blender until smooth.
- If you find the soup is too thick for your liking, at this stage, you can blend in more boiling water little by little to thin the soup to your preference.
- Season to taste with salt and black pepper, then serve hot.
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