Pumpkin and Sweet Potato Soup

Posted By Annamaria  
00:00 AM

Our centre cook Giorgio used this recipe in our winter menu. Last week one of our families ask for the recipe, so here it is:



  • 2 brown/yellow onions
  • 1 tbsp olive oil See Note 1
  • 550 gm pumpkin See Note 2 and 4
  • 550 gm sweet potato See Note 2 and 3
  • 1 tsp ground cinnamon
  • 1 tsp ground cumin
  • 4 cups (1 litre) vegetable stock
  • salt and pepper to taste

Optional Garnishes:

  • coconut cream, fresh herbs, toasted pumpkin seeds


  • Peel and finely slice onions.
  • Peel and cut pumpkin and sweet potato into small cubes.
  • In a large saucepan over a medium heat, cook onions in the oil for a couple of minutes.
  • Add the sweet potato, pumpkin, and the spices. Stir until well coated. Cook for 1 minute.
  • Add vegetable stock and simmer for 20-25 minutes, or until vegetables are tender.
  • Use an immersion blender, food processor or blender; blend the soup until it is smooth.
  • Make sure the consistency is to your liking - add a little extra stock or water to thin the soup out if you wish.
  • Optional - drizzle the soup with coconut cream or a garnish of your choice; fresh herbs or pumpkin seeds are great options.


  1. In Australia, the tablespoon is 20 ml or 4 teaspoons. In many other countries, the tablespoon is 15 ml or 3 teaspoons. You may have to adjust your measurements accordingly.
  2. This is the weight once you have peeled and chopped the pumpkin and sweet potato.
  3. If you are not using sweet potato, add less stock, as you'll lose the extra starch the potato provides.
  4. I use either Butternut or Kent Pumpkin in this recipe, but other types of pumpkin work. 
  5. Please note, the nutritional information is based on the recipe making approximately 8 cups. One cup is equal to 250ml. This does not include the garnish you serve with the recipe.


Calories: 222kcal | Carbohydrates: 45g | Protein: 4g | Fat: 4g | Saturated Fat: 1g | Sodium: 1020mg | Potassium: 1020mg | Fiber: 6g | Sugar: 14g | Vitamin A: 31713IU | Vitamin C: 20mg | Calcium: 92mg | Iron: 2mg
(photo and recipe by Alexandra and sourced from https://itsnotcomplicatedrecipes.com/wprm_print/219)