I love how this pumpkin and sweet potato soup turns simple roasted vegetables into the silkiest, most flavour-packed bowl for chilly days. One spoonful is rich, creamy, and so satisfying, you’d never guess it’s made from such humble ingredients.

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I’m obsessed with this Roasted Pumpkin and Sweet Potato Soup because it tastes rich, silky, and properly full-bodied without feeling heavy. The pumpkin brings that deep, mellow sweetness I crave, while sweet potato makes every spoonful thick and smooth in the best way.

But what really gets me is the roasted flavour, that slightly caramelised edge that makes it so much more interesting than a plain blended soup. Big bowl energy.

I love it for lazy lunches, easy dinners, and those nights when I want something simple that still tastes like I put in real effort. And honestly, leftovers are even better.

Ingredients

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Pumpkin makes it velvety, mellow, and naturally sweet without trying too hard.
Sweet potato brings extra body, so the soup feels cozy and filling.
Carrots add gentle sweetness and a sunny color you’ll actually notice.
Onion gives the base that savory, roasted depth that makes everything taste homemade.
Garlic keeps it from being too sweet.
Small thing, big payoff.
Olive oil helps the veggies roast up rich, soft, and a little caramelized.
Cumin adds warmth and earthiness, like a tiny hint of smokiness.
Cinnamon makes it feel autumny, but not like dessert.
Stock loosens everything into soup and adds proper savory backbone.
Cream or coconut milk makes it silky, if you’re in that mood.
Maple syrup or honey can balance things if the veggies aren’t sweet enough.
Pumpkin seeds bring crunch, which this smooth soup really needs.
Fresh herbs add a bright finish, so it doesn’t feel too heavy.
Plus, it’s veggie-packed but still tastes like comfort food.

Ingredient Quantities

800 g pumpkin flesh, peeled and chopped (about 1 small sugar pumpkin)

500 g sweet potato, peeled and chopped (about 2 medium)

2 medium carrots, peeled and chopped

1 large onion, roughly chopped

3 garlic cloves, peeled

3 tablespoons olive oil

1 teaspoon ground cumin

1/2 teaspoon ground cinnamon

1 teaspoon sea salt, plus more to taste

1/2 teaspoon black pepper

1 litre vegetable or chicken stock (4 cups)

100 ml single cream or coconut milk for creaminess (optional)

1 tablespoon maple syrup or honey (optional, to taste)

2 tablespoons pumpkin seeds or toasted seeds for garnish (optional)

Fresh parsley or chives 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 or lightly oil it.

2. Place the pumpkin, sweet potato, carrots, onion and whole garlic cloves on the tray. Drizzle with the olive oil and toss to coat.

3. Sprinkle the ground cumin, ground cinnamon, sea salt and black pepper evenly over the vegetables and toss again so the spices coat everything.

4. Spread the vegetables in a single layer and roast for 35 to 45 minutes, turning once, until all pieces are golden and very tender and the garlic is soft.

5. Remove from the oven and let cool for 5 minutes. Squeeze the roasted garlic from its skins and add it to a blender or food processor with the roasted vegetables.

6. Add about half of the stock to the blender and pulse to start breaking down the vegetables, then add the remaining stock and blend in batches until completely smooth and silky. Be careful with hot liquids.

7. Transfer the puréed soup to a large saucepan and gently heat over medium low heat. Stir in the single cream or coconut milk if using, and add the maple syrup or honey to taste. Warm through but do not boil.

8. Taste and adjust seasoning with more sea salt and black pepper if needed.

9. Ladle the soup into bowls and garnish with pumpkin seeds or toasted seeds and chopped fresh parsley or chives if desired.

10. Serve hot with crusty bread or your favourite accompaniment and enjoy.

Equipment Needed

1. Oven
2. Large baking tray lined with parchment paper or lightly oiled
3. Sharp chef knife
4. Sturdy cutting board
5. Mixing bowl or large bowl for tossing vegetables
6. Measuring spoons and measuring jug for stock
7. Tongs or spatula for turning vegetables
8. Blender or food processor (heat-safe)
9. Large saucepan for reheating soup
10. Ladle and serving bowls

FAQ

Q: Can I make this soup vegan? A: Yes. Use vegetable stock and replace single cream with coconut milk or omit the cream entirely; use maple syrup instead of honey for sweetness.

Q: Can I skip roasting and boil the vegetables instead? A: Yes. Boiling is faster but roasting intensifies sweetness and adds depth of flavor. If boiling, simmer until very tender before blending.

Q: How do I store and reheat leftovers? A: Cool completely, transfer to an airtight container and refrigerate up to 4 days or freeze up to 3 months. Reheat gently on the stove, adding a little stock or water if too thick.

Q: My soup is too thick or too thin. How do I fix it? A: Too thick: stir in warm stock, water or extra coconut milk until desired consistency. Too thin: simmer gently to reduce, or blend in more roasted vegetables or a small cooked potato to thicken.

Q: Can I swap spices or add heat? A: Yes. Swap cumin for smoked paprika for a smokier note, or add 1/4 to 1/2 teaspoon cayenne or a pinch of chili flakes for heat. Taste and adjust gradually.

Q: Any tips for creamy, lump free texture? A: Use a high speed blender or an immersion blender and blend while the soup is warm in batches. Strain through a fine sieve for extra silkiness, and stir in cream or coconut milk at the end for richness.

Roasted Pumpkin & Sweet Potato Soup Recipe Substitutions and Variations

Pumpkin flesh: butternut squash, kabocha squash, or 1 can (425 g) pumpkin puree (reduce cooking liquid slightly)
Sweet potato: orange-fleshed yam, roasted parsnip with a teaspoon maple syrup, or regular potato plus a touch of honey for sweetness
Single cream or coconut milk: full fat Greek yogurt (stir in off heat), evaporated milk, or blended soaked cashews (cashew cream)
Vegetable or chicken stock: mushroom stock, bone broth, or water with concentrated vegetable or chicken bouillon

Pro Tips

1. Roast at high heat until caramelized: Let the vegetables get a deep golden brown on the edges before blending. That caramelization adds a rich, slightly sweet depth that plain boiled veg cannot match.

2. Save some texture: Scoop out a handful of roasted veg before puréeing and stir them back in at the end for a rustic bite if you like more mouthfeel instead of an ultra-smooth soup.

3. Temper hot soup safely and keep it silky: When blending hot vegetables, vent the blender lid and start pulsing with a small amount of stock, then add the rest. Hold a kitchen towel over the lid to avoid steam escapes and splatters.

4. Layer the seasoning: Add a little salt before roasting to help the vegetables release moisture and concentrate flavor, then adjust seasoning after adding cream or syrup so it does not become flat or oversalted.

5. Brightness at the finish: A squeeze of lemon juice or a splash of apple cider vinegar right before serving lifts the flavors and balances the sweetness without changing the cozy character of the soup.

Roasted Pumpkin & Sweet Potato Soup Recipe

Recipe by Nikoli Athen

0.0 from 0 votes

Servings

servings

Calories

268

kcal

Equipment: 1. Oven
2. Large baking tray lined with parchment paper or lightly oiled
3. Sharp chef knife
4. Sturdy cutting board
5. Mixing bowl or large bowl for tossing vegetables
6. Measuring spoons and measuring jug for stock
7. Tongs or spatula for turning vegetables
8. Blender or food processor (heat-safe)
9. Large saucepan for reheating soup
10. Ladle and serving bowls

Ingredients

800 g pumpkin flesh, peeled and chopped (about 1 small sugar pumpkin)
500 g sweet potato, peeled and chopped (about 2 medium)
2 medium carrots, peeled and chopped
1 large onion, roughly chopped
3 garlic cloves, peeled
3 tablespoons olive oil
1 teaspoon ground cumin
1/2 teaspoon ground cinnamon
1 teaspoon sea salt, plus more to taste
1/2 teaspoon black pepper
1 litre vegetable or chicken stock (4 cups)
100 ml single cream or coconut milk for creaminess (optional)
1 tablespoon maple syrup or honey (optional, to taste)
2 tablespoons pumpkin seeds or toasted seeds for garnish (optional)
Fresh parsley or chives for garnish (optional)

Directions

Preheat the oven to 200°C (400°F). Line a large baking tray with parchment paper or lightly oil it.
Place the pumpkin, sweet potato, carrots, onion and whole garlic cloves on the tray. Drizzle with the olive oil and toss to coat.
Sprinkle the ground cumin, ground cinnamon, sea salt and black pepper evenly over the vegetables and toss again so the spices coat everything.
Spread the vegetables in a single layer and roast for 35 to 45 minutes, turning once, until all pieces are golden and very tender and the garlic is soft.
Remove from the oven and let cool for 5 minutes. Squeeze the roasted garlic from its skins and add it to a blender or food processor with the roasted vegetables.
Add about half of the stock to the blender and pulse to start breaking down the vegetables, then add the remaining stock and blend in batches until completely smooth and silky. Be careful with hot liquids.
Transfer the puréed soup to a large saucepan and gently heat over medium low heat. Stir in the single cream or coconut milk if using, and add the maple syrup or honey to taste. Warm through but do not boil.
Taste and adjust seasoning with more sea salt and black pepper if needed.
Ladle the soup into bowls and garnish with pumpkin seeds or toasted seeds and chopped fresh parsley or chives if desired.
Serve hot with crusty bread or your favourite accompaniment 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.