SPICED PUMPKIN, CARROT & SWEET POTATO SOUP {GLUTEN FREE, VEGETARIAN}
Spiced Pumpkin Soup is full of delicious fall flavours: carrot and sweet potato and perfect for American Thanksgiving. This recipe is Gluten Free, Vegetarian and can easily be Vegan, Paleo and Whole 30 friendly with a few tweaks. SPICED PUMPKIN, CARROT & SWEET POTATO SOUP
We don’t celebrate Thanksgiving in the UK, but I think it is a rather lovely festival. The harvest has been safely gathered in and the earth is resting. Time to reflect, rest, plan and give thanks for the harvest which will see you through the winter.
Come the end of November I am fed up of the dark afternoons and am longing for the days to get brighter, but there are still a good few weeks before Christmas and that turning point at the Winter solstice that brings lengthening days and the crisp bright weather of January when snow is most likely to fall. Thanksgiving falls at the perfect time to revive falling spirits at this time of year and I’d love to celebrate in the UK too.
My spiced pumpkin soup is inspired by the traditional dishes served at Thanksgiving that use sweet potatoes or pumpkin; its a vibrant uplifting orange, and flavoured with apple pie spices. The spices and a dab of vanilla combine wonderfully well with the silky, creamy flesh of the pumpkin and potatoes. Of course it is very adaptable; quantities are not exact – use whichever vegetables you have – and swap squash for the pumpkin.
A sweetly spiced vibrant orange soup, perfect for those dark winter nights when you long for more daylight. It is Gluten Free, Vegetarian and can easily be Vegan, Paleo and Whole 30 friendly with a few tweaks.
Course: Soup
Cuisine: American, Vegetarian
Keyword: soup, spiced pumpkin soup
Servings: 8 Servings
Calories: 178 kcal
Author: Helen Best-Shaw
1 tbs olive oil
1 onion (peeled and sliced)
2 cloves garlic (peeled and chopped)
½ tsp ground cinnamon
½ tsp ground allspice
2 sweet potatoes (about 400g, peeled and roughly diced)
2 large carrots (about 200g, peeled and roughly diced)
400 g pumpkin or squash flesh (peeled and roughly diced)
1 eating apple (cored and roughly diced)
1 liter vegetable stock
1/2 tsp vanilla extract
30 g butter
Pepper and salt to taste
In a saucepan, heat the oil, and fry the onion until translucent. Add the garlic and fry until turning golden. Add the cinnamon and allspice and cook until fragrant.
Add the sweet potato, carrot, and pumpkin and fry for another few minutes.
Add the apple, stock and vanilla essence. Season with pepper and salt. Stir, cover with a lid and simmer for 20 minutes until the ingredients are soft.
Once cooked add the butter, then allow to cool a little and blitz the soup using a stick blender directly in the cooker pot, or transfer to a blender or food processor and whizz until silky smooth. Check the seasoning and add a little more vanilla if required – you want a hint rather than a definite flavour. Add more stock or water to thin.
Instructions for an Instant Pot or other electric pressure cookers
Using the saute function, fry onion until translucent. Add the garlic and fry until turning golden. Add the cinnamon and allspice and cook until fragrant. Add the sweet potato, carrot, and pumpkin and fry for another few minutes.
Add the apple, stock and vanilla essence. Season with pepper and salt. Cover and seal the lid and set to cook on high pressure for 7 minutes.
Once cooked add the butter, then allow to cool a little and blitz the soup using a stick blender directly in the cooker pot, or transfer to a blender or food processor and whizz until silky smooth. Check the seasoning and adjust as required.
As above, served topped with a swirl of cream and pumpkin and sunflower seeds.
Instructions for a slow cooker or crock pot.
In a frying pan, fry onion until translucent. Add the garlic and fry until turning golden. Add the cinnamon and allspice and cook until fragrant. Add the sweet potato, carrot, and pumpkin and fry for another few minutes.
Transfer to the slow cooker. Add the apple, stock and vanilla essence. Season with pepper and salt. Cover and and cook on low for 4 hours, until the vegetables are soft.
Once cooked add the butter, then allow to cool a little and blitz the soup using a stick blender directly in the cooker pot, or transfer to a blender or food processor and whizz until silky smooth. Check the seasoning and adjust as required.
As above, served topped with a swirl of cream and pumpkin and sunflower seeds.
Recipe Notes
To make this the conventional way simply cook in a stockpot, or large pan.
To make this vegan add a little extra olive oil or dairy free spread
To make this paleo and whole 30, use homemade vegetable stock and leave the butter out
If its not pumpkin season then substitute butternut or other squash, or use a can of pumpkin puree (not pumpkin pie filling)
This recipe is 7 Weight Watchers Smart Points per portion.
We don’t celebrate Thanksgiving in the UK, but I think it is a rather lovely festival. The harvest has been safely gathered in and the earth is resting. Time to reflect, rest, plan and give thanks for the harvest which will see you through the winter.
Come the end of November I am fed up of the dark afternoons and am longing for the days to get brighter, but there are still a good few weeks before Christmas and that turning point at the Winter solstice that brings lengthening days and the crisp bright weather of January when snow is most likely to fall. Thanksgiving falls at the perfect time to revive falling spirits at this time of year and I’d love to celebrate in the UK too.
My spiced pumpkin soup is inspired by the traditional dishes served at Thanksgiving that use sweet potatoes or pumpkin; its a vibrant uplifting orange, and flavoured with apple pie spices. The spices and a dab of vanilla combine wonderfully well with the silky, creamy flesh of the pumpkin and potatoes. Of course it is very adaptable; quantities are not exact – use whichever vegetables you have – and swap squash for the pumpkin.
A sweetly spiced vibrant orange soup, perfect for those dark winter nights when you long for more daylight. It is Gluten Free, Vegetarian and can easily be Vegan, Paleo and Whole 30 friendly with a few tweaks.
Course: Soup
Cuisine: American, Vegetarian
Keyword: soup, spiced pumpkin soup
Servings: 8 Servings
Calories: 178 kcal
Author: Helen Best-Shaw
Ingredients
1 tbs olive oil
1 onion (peeled and sliced)
2 cloves garlic (peeled and chopped)
½ tsp ground cinnamon
½ tsp ground allspice
2 sweet potatoes (about 400g, peeled and roughly diced)
2 large carrots (about 200g, peeled and roughly diced)
400 g pumpkin or squash flesh (peeled and roughly diced)
1 eating apple (cored and roughly diced)
1 liter vegetable stock
1/2 tsp vanilla extract
30 g butter
Pepper and salt to taste
Instructions
In a saucepan, heat the oil, and fry the onion until translucent. Add the garlic and fry until turning golden. Add the cinnamon and allspice and cook until fragrant.
Add the sweet potato, carrot, and pumpkin and fry for another few minutes.
Add the apple, stock and vanilla essence. Season with pepper and salt. Stir, cover with a lid and simmer for 20 minutes until the ingredients are soft.
Once cooked add the butter, then allow to cool a little and blitz the soup using a stick blender directly in the cooker pot, or transfer to a blender or food processor and whizz until silky smooth. Check the seasoning and add a little more vanilla if required – you want a hint rather than a definite flavour. Add more stock or water to thin.
Instructions for an Instant Pot or other electric pressure cookers
Using the saute function, fry onion until translucent. Add the garlic and fry until turning golden. Add the cinnamon and allspice and cook until fragrant. Add the sweet potato, carrot, and pumpkin and fry for another few minutes.
Add the apple, stock and vanilla essence. Season with pepper and salt. Cover and seal the lid and set to cook on high pressure for 7 minutes.
Once cooked add the butter, then allow to cool a little and blitz the soup using a stick blender directly in the cooker pot, or transfer to a blender or food processor and whizz until silky smooth. Check the seasoning and adjust as required.
As above, served topped with a swirl of cream and pumpkin and sunflower seeds.
Instructions for a slow cooker or crock pot.
In a frying pan, fry onion until translucent. Add the garlic and fry until turning golden. Add the cinnamon and allspice and cook until fragrant. Add the sweet potato, carrot, and pumpkin and fry for another few minutes.
Transfer to the slow cooker. Add the apple, stock and vanilla essence. Season with pepper and salt. Cover and and cook on low for 4 hours, until the vegetables are soft.
Once cooked add the butter, then allow to cool a little and blitz the soup using a stick blender directly in the cooker pot, or transfer to a blender or food processor and whizz until silky smooth. Check the seasoning and adjust as required.
As above, served topped with a swirl of cream and pumpkin and sunflower seeds.
Recipe Notes
To make this the conventional way simply cook in a stockpot, or large pan.
To make this vegan add a little extra olive oil or dairy free spread
To make this paleo and whole 30, use homemade vegetable stock and leave the butter out
If its not pumpkin season then substitute butternut or other squash, or use a can of pumpkin puree (not pumpkin pie filling)
This recipe is 7 Weight Watchers Smart Points per portion.
