Easy Pumpkin and Sweet Potato Soup

Ingredients

• 15 mlolive oil
• 2onions, diced
• 3 clovesgarlic
• 1 teaspoongaram masala
• 1 teaspoonground cumin
• ½ teaspoon, or to tastedried chilli flakes
• 500 gsweet potatoes, cut into 1 cm cubes
• 500 gpumpkin, cut into 1 cm cubes
• 500 mlvegetable stock
• To tastesalt and pepper
• To taste, optionalpumpkin seeds, for garnish

Instructions

1. 1

   Soften the onions

   Put the olive oil and diced onions in a fairly large saucepan. Cover and cook gently for 4 minutes, stirring occasionally, until the onions are soft but not browned.

2. 2

   Fry the spices

   Add the garlic, garam masala, cumin and chilli flakes. Cook over a low heat for 1 minute, stirring often; add a small splash of water if the pan becomes too dry.

3. 3

   Simmer the vegetables

   Add the sweet potato, pumpkin, vegetable stock, salt and pepper, then raise the heat to bring the soup to the boil. Turn the heat right down, cover and simmer for 15 minutes, or until the vegetable cubes are quite soft.

4. 4

   Blend until smooth

   Transfer the soup to a blender and blend until completely smooth. Take care when blending, as the soup will be very hot.

5. 5

   Adjust the consistency

   If needed, return the blended soup to the saucepan and warm it to your preferred temperature. Check the seasoning and add a little water if the soup is thicker than you like.

6. 6

   Serve the soup

   Ladle the soup into bowls and serve with homemade bread.

What is pumpkin and sweet potato soup?

Pumpkin soup is a familiar autumn-style dish in American cooking, where pumpkin is often used in both savoury and sweet recipes. This version combines it with sweet potato for a naturally sweet, smooth bowl.

Garam masala, cumin and chilli bring warmth without making the vegetables’ flavour disappear. Cooking the vegetables in stock and blending them creates a simple, velvety soup.

Nutrition and macros by portion

The nutrition label shows one serving as written: 204 calories, 4g protein, 40g carbs, 4g fat.

The sweet potato and pumpkin provide most of each serving’s carbohydrates, while the olive oil contributes most of the fat. The vegetables and stock provide only a modest amount of protein, so serve the soup with a protein-rich side such as beans or yoghurt if you want a more balanced plate.

The vegetables and their cut

Even cubes: cut the pumpkin and sweet potato into roughly 1 cm pieces so they soften at a similar rate. The recipe’s short simmer depends on small, evenly sized pieces.

Pumpkin swap: butternut squash can stand in for pumpkin if that is what you have. Keep the quantity the same and cut it into similarly sized cubes.

Build flavour in the pan

Soft onions: cook them gently under the lid for 4 minutes, stirring now and then. They should soften without browning, giving the soup a mellow base.

Spices: add the garlic and spices after the onions, and fry them for just 1 minute on a low heat. Stir frequently and use a small splash of water if the pan looks dry.

Check the simmer

Gentle heat: bring the stock and vegetables to the boil, then turn the heat right down before covering the pan. A gentle simmer cooks the cubes through without requiring a vigorous boil.

Tender cubes: begin checking after 15 minutes; the pumpkin and sweet potato should be quite soft. If they are still firm, continue simmering until they are ready to blend.

Blend safely and smoothly

Hot soup: take care when transferring and blending it, because the contents are very hot. Follow your blender’s guidance for hot liquids and avoid overfilling it.

Smooth finish: blend until no vegetable pieces remain. If the result is too thick, stir in a little water when returning it to the pan.

Season and serve

Final adjustment: taste the soup after blending and adjust the salt, pepper or chilli to suit. Warming it again in the saucepan also gives you a chance to bring it to your preferred serving temperature.

For the table: the recipe suggests homemade bread alongside the soup. A scattering of pumpkin seeds is an optional garnish for a little crunch.

Recipe notes & tips

• Keep the vegetable cubes close to 1 cm so they cook in the stated time.
• Use a low heat when frying the spices to reduce the chance of scorching the garlic.
• Add chilli flakes gradually if you prefer a gentler heat.
• Blend in batches if your blender is not designed to hold a full quantity of hot soup.
• Add water a little at a time if the blended soup is too thick.

Variations

• Use butternut squash: replace the pumpkin with the same amount of cubed squash.
• Change the heat: reduce or increase the chilli flakes to suit your preference.
• Add a garnish: scatter pumpkin seeds over the bowls just before serving.
• Make it more filling: serve with homemade bread as suggested in the recipe.
• Boost the spices: adjust the garam masala or cumin slightly after tasting the finished soup.

Common mistakes to avoid

• Large vegetable pieces: they may not soften in 15 minutes; cut them into even 1 cm cubes.
• Browning the onions: this changes the gentle base; cook them covered and stir occasionally.
• Scorching the spices: keep the heat low and stir often during their 1-minute fry.
• Boiling hard: the recipe calls for a gentle simmer; turn the heat right down after bringing it to the boil.
• Overfilling the blender: hot soup can be difficult to handle; blend in batches if needed.

How to store

Cool leftovers promptly and store them in a covered container in the fridge for up to 3 days. Reheat gently in a saucepan, stirring occasionally, until piping hot; add a little water if the soup has thickened.

Frequently asked questions