I turned roasted pumpkin, sweet potato, carrot and onion into my Creamy Sweet Potato Pumpkin Soup and slipped in a secret spice that always has readers asking for the recipe.

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I never thought a simple soup could make me pause, but this one does. I love how pumpkin and sweet potatoes sing together, their natural sweetness cut by a little bite that keeps you coming back for another spoon.

It’s not just comfort food, its more like a small, quiet surprise in a bowl that I can’t quite put my finger on. People call it Roast Pumpkin Soup and yeah that sounds fancy, but really it’s honest, bold and kinda addictive.

I always mean to serve a small bowl first, then somehow end up finishing the pot.

Ingredients

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Orange flesh packed with vitamin A and fibre, sweet when roasted, and very cozy
Starchy, naturally sweet, slow burning carbs that fill you up, adds silky body in winter
Builds savoury depth, contains prebiotic fibre for gut health, gives gentle sweetness when caramelised
Pungent umami hit, immune boosting compounds, gives warmth and savoury lift to the soup
Spicy bright note, aids digestion, cuts richness, fresh grated ginger wakes the flavours
Cumin adds earthiness, cinnamon brings gentle sweetness, nutmeg gives warm background spice
Liquid base that ties everything, adds savoury depth, choose vegetable or chicken for extra flavour

Ingredient Quantities

1.2 kg (about 2.5 lb) pumpkin flesh, peeled and chopped

2 medium sweet potatoes (about 600 g), peeled and chopped

2 medium carrots, peeled and chopped

1 large onion, peeled and chopped

3 garlic cloves, peeled

1 tbsp fresh ginger, grated (or 1 tsp ground ginger)

3 tbsp olive oil

1 litre (4 cups) vegetable or chicken stock

1 tsp ground cumin

1/2 tsp ground cinnamon

Pinch ground nutmeg

1 to 1 1/2 tsp sea salt

1/2 tsp freshly ground black pepper

1 tbsp maple syrup or honey (optional)

120 ml (1/2 cup) double cream or coconut milk (optional)

handful pumpkin seeds, for garnish (optional)

small bunch fresh coriander or parsley, chopped, for garnish (optional)

How to Make this

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1. Preheat the oven to 200°C (400°F). Line a large baking tray with parchment paper so nothing sticks.

2. Put the pumpkin, sweet potato, carrot, onion and peeled garlic on the tray. Add the grated fresh ginger or sprinkle the 1 tsp ground ginger, then drizzle the 3 tbsp olive oil over everything.

3. Sprinkle the 1 tsp ground cumin, 1/2 tsp ground cinnamon, a pinch of nutmeg, 1 to 1 1/2 tsp sea salt and 1/2 tsp black pepper over the veg. Toss everything so it’s well coated, don’t be shy about the oil or spices.

4. Roast in the oven for 30 to 40 minutes, turning once halfway, until the edges are nicely caramelised and the veg is tender. If the tray looks crowded, use two trays so things brown instead of steam.

5. While the veg roasts, warm the 1 litre (4 cups) stock in a pot so it’s hot when you add the veg. This keeps the soup bright and flavours concentrated.

6. Transfer the roasted veg and all the roasted garlic into a large saucepan or back into the pot, pour over the hot stock, bring to a gentle simmer and cook 8 to 10 minutes so flavors marry. If you used ground ginger, it’s fine to have roasted with the veg.

7. Puree the soup until very smooth using an immersion blender right in the pot, or cool slightly and blend in batches in a blender. Tip: if using a blender, fill only two thirds and vent the lid to avoid hot splashes.

8. Stir in 1 tbsp maple syrup or honey if you like it a bit sweeter, then add up to 120 ml (1/2 cup) double cream or coconut milk for extra creaminess. Taste and adjust salt and pepper, add a splash more stock if it’s too thick.

9. Toast a handful of pumpkin seeds in a dry pan over medium heat until they start to pop, sprinkle a little salt, then ladle soup into bowls and garnish with the seeds and chopped coriander or parsley. Serve warm and enjoy.

Equipment Needed

1. Large baking tray and parchment paper
2. Chef’s knife (sharp)
3. Cutting board
4. Vegetable peeler
5. Large mixing bowl and silicone spatula or tongs
6. Measuring spoons and measuring cup
7. Large saucepan or stock pot
8. Immersion blender or countertop blender (for batches)
9. Small frying pan (for toasting seeds), ladle and oven mitts

FAQ

Can I make this soup vegan? Yes. Use vegetable stock and coconut milk instead of cream, and swap maple syrup for honey. Roast the veg the same way, it makes the flavour way better.

Can I use canned pumpkin or sweet potato instead of fresh? You can, but reduce the stock a bit since canned veg has extra water. Taste and adjust salt and spices, canned pumpkin can be milder so you might need more seasoning.

How do I avoid a thin or watery soup? Roast the veg well so moisture evaporates and flavours concentrate, simmer uncovered to reduce, or use less stock when blending. If it gets too thin chill it then reheat slowly to reduce more.

Any tips for blending hot soup safely? Blend in small batches, leave the centre of the lid slightly ajar and cover with a tea towel so steam can escape, and tilt the blender jar away from you. Or use an immersion blender right in the pot.

Can I freeze the soup and how long will it keep? Yes freeze in airtight containers for up to 3 months. Thaw overnight in the fridge and reheat gently. If you used cream add it after reheating or it can separate, coconut milk handles freezing better.

How do I boost the flavour or change the vibe of the soup? Toast the cumin in the pan a minute before adding, add a splash of lemon or apple cider vinegar at the end for brightness, or a pinch of smoked paprika for depth. Top with toasted pumpkin seeds and fresh herbs, or a swirl of coconut milk or cream.

Roasted Pumpkin & Sweet Potato Soup Recipe Substitutions and Variations

Pumpkin: use butternut squash or kabocha instead, same weight works fine. Or use canned pumpkin puree (use about 120 to 240 ml less stock because puree is denser).
Sweet potatoes: swap for 600 g Yukon gold or other waxy potatoes plus 1 tbsp maple syrup to mimic sweetness, or just add extra pumpkin or butternut if you like it smoother. Roast until browned for best flavor.
Stock: no stock on hand? Use water with 1 to 2 tbsp vegetable bouillon or 1 to 2 tbsp miso paste for umami. If using miso stir it in off the heat and taste before adding extra salt.
Double cream or coconut milk: replace with 120 ml Greek yogurt (stir in after soup cools a bit so it does not split), evaporated milk, or blended soaked cashews for a dairy free creamy option.

Pro Tips

1) Don’t crowd the tray, use two sheets if you need to. If the veg sit on top of each other they steam not roast, and you lose that nice caramel flavour everyone wants.

2) Keep the stock hot when you add the veg, it helps keep the colour and flavour bright. Also, scoop out a cup of the roasted veg before you blend if you want a chunkier texture, it makes the soup feel homemade not like baby food.

3) Blend carefully, dont overdo it or the soup can go gluey from all the starch. If you want super silky soup, pass it through a sieve or blend in short bursts and add liquid little by little.

4) Taste and fix it at the end, acidity makes all the difference. A splash of lemon juice or a little apple cider vinegar, plus toasted pumpkin seeds and fresh herbs on top, will lift the whole bowl.

Roasted Pumpkin & Sweet Potato Soup Recipe

Recipe by Toni Baldesera

0.0 from 0 votes

I turned roasted pumpkin, sweet potato, carrot and onion into my Creamy Sweet Potato Pumpkin Soup and slipped in a secret spice that always has readers asking for the recipe.

Servings

servings

Calories

347

kcal

Equipment: 1. Large baking tray and parchment paper
2. Chef’s knife (sharp)
3. Cutting board
4. Vegetable peeler
5. Large mixing bowl and silicone spatula or tongs
6. Measuring spoons and measuring cup
7. Large saucepan or stock pot
8. Immersion blender or countertop blender (for batches)
9. Small frying pan (for toasting seeds), ladle and oven mitts

Ingredients

1.2 kg (about 2.5 lb) pumpkin flesh, peeled and chopped
2 medium sweet potatoes (about 600 g), peeled and chopped
2 medium carrots, peeled and chopped
1 large onion, peeled and chopped
3 garlic cloves, peeled
1 tbsp fresh ginger, grated (or 1 tsp ground ginger)
3 tbsp olive oil
1 litre (4 cups) vegetable or chicken stock
1 tsp ground cumin
1/2 tsp ground cinnamon
Pinch ground nutmeg
1 to 1 1/2 tsp sea salt
1/2 tsp freshly ground black pepper
1 tbsp maple syrup or honey (optional)
120 ml (1/2 cup) double cream or coconut milk (optional)
handful pumpkin seeds, for garnish (optional)
small bunch fresh coriander or parsley, chopped, for garnish (optional)

Directions

Preheat the oven to 200°C (400°F). Line a large baking tray with parchment paper so nothing sticks.
Put the pumpkin, sweet potato, carrot, onion and peeled garlic on the tray. Add the grated fresh ginger or sprinkle the 1 tsp ground ginger, then drizzle the 3 tbsp olive oil over everything.
Sprinkle the 1 tsp ground cumin, 1/2 tsp ground cinnamon, a pinch of nutmeg, 1 to 1 1/2 tsp sea salt and 1/2 tsp black pepper over the veg. Toss everything so it’s well coated, don't be shy about the oil or spices.
Roast in the oven for 30 to 40 minutes, turning once halfway, until the edges are nicely caramelised and the veg is tender. If the tray looks crowded, use two trays so things brown instead of steam.
While the veg roasts, warm the 1 litre (4 cups) stock in a pot so it's hot when you add the veg. This keeps the soup bright and flavours concentrated.
Transfer the roasted veg and all the roasted garlic into a large saucepan or back into the pot, pour over the hot stock, bring to a gentle simmer and cook 8 to 10 minutes so flavors marry. If you used ground ginger, it's fine to have roasted with the veg.
Puree the soup until very smooth using an immersion blender right in the pot, or cool slightly and blend in batches in a blender. Tip: if using a blender, fill only two thirds and vent the lid to avoid hot splashes.
Stir in 1 tbsp maple syrup or honey if you like it a bit sweeter, then add up to 120 ml (1/2 cup) double cream or coconut milk for extra creaminess. Taste and adjust salt and pepper, add a splash more stock if it's too thick.
Toast a handful of pumpkin seeds in a dry pan over medium heat until they start to pop, sprinkle a little salt, then ladle soup into bowls and garnish with the seeds and chopped coriander or parsley. Serve warm and enjoy.

Notes

Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.