Pumpkin, Carrot, and Sweet Potato Soup

Pumpkin, carrot, sweet potato soup in a green bowl drizzled with coconut cream on top.

This Pumpkin, Carrot, and Sweet Potato soup is velvety, creamy and the best blend of fall vegetables to warm you up on cozy fall nights. Serve it as a main dish or enjoy it as a side dish beside your favorite holiday roast.

Course Appetizer, Soup

Cuisine American

Diet Gluten Free, Kosher, Low Fat, Low Lactose, Vegan, Vegetarian

Prep Time 30

Cook Time 30

Total Time 1

Servings servings

Calories 243kcal

Author Alana Lieberman

Cost $15

Equipment

Ingredients

2 tablespoons olive oil
2 cups diced yellow onion (about 1 onion)
2 teaspoons minced garlic (about 2 garlic cloves)
½ teaspoon ground cinnamon
½ teaspoon chili powder
¼ teaspoon ground nutmeg
¼ teaspoon (dried) rubbed sage
½ teaspoon kosher salt
¼ teaspoon black pepper
3 pounds sweet potatoes, peeled and cubed (about 3 medium potatoes or 7 cups cubed)
1 pound carrots, peeled and cubed (about 7 carrots or 2½ cups cubed)
1 cup peeled and cubed granny smith apple (about 1 apple)
½ cup peeled and cubed parsnip (about 1 medium parsnip)
1 (15 ounce) can 100% pure pumpkin puree
5 ½ cups low sodium vegetable broth (I used one 32-ounce box and one 14.5-ounce can)
coconut cream or heavy cream for drizzling
shelled pumpkin or sunflower seeds for topping

Instructions

Heat olive oil in a large pot over medium heat. Add onion, stirring occasionally so it does not burn. Cook for 4 to 5 minutes, until onion starts to become translucent.
Stir in garlic, cinnamon, nutmeg, chili powder, rubbed sage, salt, and pepper. Cook for 30 seconds.
Add in sweet potato, carrot, apple, parsnip, pumpkin puree, and vegetable broth. Give a gentle stir to coat everything in seasonings and broth. Bring to a boil, cover, turn heat to low, and simmer for 20 minutes, or until the carrots and sweet potatoes are fork tender.
Using an immersion blender or high powdered countertop blender, blend the soup until smooth and creamy. Taste and adjust seasonings as desired.
Ladle soup into bowls and top with a swirl of coconut cream, pumpkin seeds, and fresh cracked pepper.

Notes

You'll want to use a very large pot so you can mix everything together.
Be careful blending the hot soup. Make sure you allow the steam to release so it does not create excess pressure and explode in the blender.
If you halve or quarter this recipe, it would be great as a creamy vegetable-packed pasta sauce as well.

Nutrition