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Easy Pumpkin and Sweet Potato Soup

This quick and easy Pumpkin and Sweet Potato Soup recipe combines the wonderful sweetness of pumpkin and sweet potato with a gentle touch of spice and chilli heat. The result is a delicious and nutritious meal that can be on the table in under 30 minutes! (No pumpkin? No problem! You sub with butternut squash – it’s just as delicious!)

Prep Time
10 mins
Cook Time
10 mins
Total Time
30 mins
Servings: 4 people
Calories: 204 kcal
Course: Main Course , Soup
Cuisine: American , British

Ingredients

  • 1 tablespoon olive oil
  • 2 onions diced
  • 3 cloves garlic
  • 1 teaspoon garam masala
  • 1 teaspoon ground cumin
  • ½ teaspoon dried chilli flakes (or to taste)
  • 500 g sweet potatoes cut into 1cm / ½inch cubes (see Note 1)
  • 500 g pumpkin cut into 1cm / ½inch cubes (see Note 2)
  • 500 ml vegetable stock (from a cube is fine – I used 1 x Kallo organic vegetable stock cube)
  • salt and pepper to taste (See Note 3)
  • pumpkin seeds for garnish (optional)

Instructions

    Cup of Yum
  1. Place the olive oil and diced onions in a fairly large saucepan and gently fry the onions for 4 minutes, with the lid on, until softened but not brown. Stir occasionally.
  2. Add the garlic, garam masala, cumin and chilli flakes and fry for 1 more minute on a low heat, stirring frequently. Add a small splash of water if it gets too dry.
  3. Add the chopped sweet potato and pumpkin, vegetable stock, salt and pepper and turn up the heat. Bring to the boil, then turn the heat right down and simmer for 15 minutes with the lid on, or until the sweet potato and pumpkin cubes are quite soft.
  4. Tip the soup into a blender and blitz until completely smooth. PLEASE TAKE CARE AS THE SOUP WILL BE VERY HOT! (See Note 4.)
  5. If necessary, return the blended soup back to the saucepan and warm back up to your desired temperature. You may also wish to check the seasoning at this point too. If the soup is a little thick for your tastes, add a little extra water at this point to achieve your desired consistency.
  6. Ladle the soup into bowls and serve with homemade bread.

Notes

  • Peeling sweet potatoes can be a bit of a pain. A little hack to speed things up is to cut the sweet potato into thick disks, then place each disk (flat side down) on your chopping board and chop the skin off using a knife, cutting downwards all the way around each disk. I find this far quicker and easier than peeling!
  • For best flavour, use a culinary pumpkin. Peeling and cutting a pumpkin is not as hard as it sounds! Scroll up to see step by step instructions and photographs.
  • I prefer to only add black pepper to this soup, as the salt content of the stock cube makes this soup salty enough for my tastes.
  • If you prefer, you can use a stick blender or potato masher - or leave the soup un-blended.
  • Suitable for freezing.
  • Nutrition information is approximate and meant as a guideline only.

Nutrition Information

Calories 204kcal (10%) Carbohydrates 40g (13%) Protein 4g (8%) Fat 4g (6%) Saturated Fat 1g (5%) Polyunsaturated Fat 0.4g Monounsaturated Fat 3g Sodium 248mg (10%) Potassium 949mg (27%) Fiber 6g (24%) Sugar 11g (22%) Vitamin A 28457IU (569%) Vitamin C 19mg (21%) Calcium 86mg (9%) Iron 2mg (11%)

Nutrition Facts

Serving: 4people

Amount Per Serving

Calories 204

% Daily Value*

Calories 204kcal 10%
Carbohydrates 40g 13%
Protein 4g 8%
Fat 4g 6%
Saturated Fat 1g 5%
Polyunsaturated Fat 0.4g 2%
Monounsaturated Fat 3g 15%
Sodium 248mg 10%
Potassium 949mg 20%
Fiber 6g 24%
Sugar 11g 22%
Vitamin A 28457IU 569%
Vitamin C 19mg 21%
Calcium 86mg 9%
Iron 2mg 11%

* Percent Daily Values are based on a 2,000 calorie diet.