This easy, flavor-packed Roasted Pumpkin Sweet Potato Carrot Soup is warm and filling with a touch of sweetness from the roasted vegetables. This savory soup is blended to perfection and has an incredibly creamy and velvety texture. Topped off with garlicky homemade croutons and crispy pan-fried sage, it’s the perfect cozy fall or winter weeknight dinner full of seasonal flavors.
This post is sponsored by Spice Islands®. All thoughts and opinions are my own and I only recommend products to my readers that I fully believe in and use on a daily basis.
Originally published: September 30, 2020 / Updated on: November 17, 2022
Why You’ll Love This Pumpkin Sweet Potato and Carrot Soup
As soon as the weather gets chilly, I’m ready for soup for just about every meal. I love simple warm soups for an easy fall weeknight dinner.
This Creamy Roasted Pumpkin Sweet Potato Carrot Soup is exactly that.
Here are a few of the reasons you’ll love this soup!
Full-bodied Flavor: it has a touch of natural sweetness from the root veggies and uses Spice Islands Garlic and Onion powder for extra flavor. Because this recipe only uses a handful of ingredients, it’s important to use high-quality ingredients for the best results. Not all spices are created equally. Using premium spices is important when you cook because it makes your food more flavorful. You can taste the difference!
Fall Flavors: this soup is full of in-season produce and root veggies like fresh pumpkin, orange sweet potatoes, and carrots. Garnish it with fresh sage and thyme for more fall flavors that are perfect on a cold day.
Incredibly Creamy: The roasted veggies are blended until velvety and Spice Islands Garlic & Onion Powders dissolve beautifully into the soup giving it an unbelievably creamy texture.
Customizable: if you don’t have pumpkin, feel free to sub in more sweet potato or use butternut squash instead! This recipe can be easily adjusted to what you have in your pantry.
Why This Recipe Works
What makes this soup extra tasty is roasting the pumpkin, sweet potatoes, and carrots prior to adding them to the soup.
Slow roasting the veggies with a little olive oil brings out all the sweetness and rich flavors they have.
When you roast sweet potatoes, in particular, the carbohydrates actually break down and turn into sugar molecules, making them sweeter and more flavorful.
This pumpkin soup recipe is made from simple and seasonal ingredients that you probably have in your pantry already. They are:
- Sugar Pie Pumpkin
- Sweet potatoes
- Spice Islands Garlic & Onion Powder: you can shop for them here!
- Fresh Garlic
- Yellow Onion or White Onion
- Vegetable Broth
- Coconut Milk, full fat
- And Olive Oil
- Pie Pumpkin: sub in 1 ½ cups of canned pumpkin puree or 1 small butternut squash for the fresh pumpkin. This pumpkin soup would be a great way to use up leftover pumpkin puree from making pies.
- Sweet Potatoes: sub in the same amount of carrots to make a Pumpkin Carrot Soup or exchange the sweet potatoes for more pumpkin.
- Carrots: same note as the sweet potatoes above- feel free to exchange the carrots in this recipe for more sweet potatoes to make a Pumpkin Sweet Potato Soup.
- Coconut Milk: this acts as dairy-free heavy cream in this soup, but another dairy-free milk of choice can be substituted. I recommend a thicker milk, like unsweetened oat milk or soy milk. These will help keep the soup creamy.
- Whole Onion and Garlic: if you don’t have fresh onion and garlic, no worries! You can add in more garlic & onion powder to taste. Spice Islands Garlic Powder is harvested in California, then put through a unique process to create a garlic powder that has similar flavor notes to fresh garlic. Both of these powders are finely ground, and blend well with soups. For the onion powder, just use 1 tsp of powder for every 3 tbsp of freshly minced onion.
Throw in these ingredients for an extra delicious soup:
- Fresh Ginger: for some spicy flavor, add 1-2 tsp of grated fresh ginger. Ginger pairs beautifully with the veggies in this soup.
- Bay Leaf: throw in 1 Bay Leaf while the soup is simmering (after it has been blended) for extra flavor.
- Apple: add in some peeled and chopped crisp apple when you saute the onion and garlic for an extra hint of sweetness.
- Cayenne pepper: if you love a little heat, sprinkle in some cayenne pepper to taste.
- Baking Tray
- Large Pot or Dutch Oven
- Immersion Blender (Stick Blender) or a High-Speed Blender
🎥 *Video tutorial to make this carrot sweet potato pumpkin soup is above the recipe card below!*
STEP 1: Spread the sliced pumpkin, sweet potato, and chopped carrots on a large sheet pan. Pour 2 tbsp of olive oil over the veggies. Sprinkle on the Spice Islands Garlic Powder and Onion Powder. Then, you can toss the veggies to make sure they’re thoroughly coated.
📌 TIP: The sugar pumpkin can also be cut in half and roasted whole! To roast the whole pumpkin, simply scoop the seeds out of the center and place the pumpkin face down on an oiled baking sheet. Then, pour ½” of water onto the baking tray and roast at 375F for 30 minutes until tender.
The creamy pumpkin flesh should be able to be scooped easily from the skin. And voila! You have your own homemade pumpkin puree.
STEP 2: Place in the oven and bake for 30-40 minutes. The baking time will vary slightly based on how large the vegetables were chopped.
STEP 3: Remove the pumpkin, sweet potatoes, and carrots from the oven and let cool for 5 minutes.
Simmer the Soup
STEP 4: Heat a large stock pot over low-medium heat with a drizzle of olive oil. Add the onion and chopped garlic cloves. Then, cook for 2 minutes until slightly translucent. Add the roasted vegetables.
STEP 5: Add the vegetable stock, coconut milk, salt, and pepper. Simmer over medium heat for 3-5 minutes.
Blending the Soup
STEP 6: Next, use an immersion blender (hand blender), and blend the mixture until smooth and creamy.
📌 TIP: If you don’t have an immersion blender, you can blend the soup in a high-speed blender or a food processor. (Just be careful since the mixture is hot!)
Serving the Pumpkin Soup
To serve the pumpkin sweet potato and carrot soup, top it off with more fresh ground pepper, and Spice Islands Garlic & Onion powder to taste.
Add a drizzle of coconut milk or olive oil to the individual serving bowls. You can also use coconut cream instead of coconut milk. Use a spoon to create a swirl of cream on top of the soup.
This soup is also delicious topped with roasted pumpkin seeds, sunflower seeds, or fresh herbs like thyme or some crispy sage that has been pan-fried in vegan butter.
You can serve the soup with a big chunk of toasted crusty bread or homemade garlic herb croutons.
FRIDGE: Store any leftovers in an airtight container in the fridge for up to 5 days. This soup will thicken when cooled, so add an extra veggie broth as needed to thin it out again when reheating.
FREEZER: Freeze in an airtight container for up to 2-3 months. If freezing, you may want to store this soup in individual containers, so it’s easier to defrost and reheat.
- Use a sugar pie pumpkin- not pumpkins meant for carving: pie pumpkins have more sweetness and a better texture. If you don’t have a pie pumpkin, you can substitute canned pumpkin puree (not pumpkin pie filling).
- Use a sharp knife when chopping the vegetables: make sure you have a very sharp knife and be careful when chopping the pumpkin and sweet potatoes.
- Roast the vegetables until tender: roasting brings out tons of flavor and sweetness in the pumpkin, sweet potato, and carrots. Don’t skip this step!
- Season to taste: add more salt, fresh ground black pepper, garlic & onion powder as needed.
- Add more veggie broth as needed: if you prefer a thinner soup, feel free to add ½ cup of vegetable broth at a time to thin out the soup.
Yes, this recipe can be made in a slow cooker. To do this, you’ll skip the roasting step. The flavor of the soup may be a little different because of this, but delicious nonetheless! Place all of the ingredients into the slow cooker. For the slow cooker: heat on low for 4-5 hours or on high for 3 hours. Blend with an immersion blender once the vegetables are fork-tender.
Yes, this recipe can be made in a pressure cooker. Similar to a slow cooker, you’ll skip the roasting step. Place all of the ingredients into the electric pressure cooker. Cook for 30 minutes on the soup setting of your appliance. Blend with an immersion blender once the vegetables are fork-tender.
More Fall Dinner Ideas:
- The Best Vegan Beef Stew
- Easy 30 Minute Potato Leek Soup
- Creamy Vegan Chicken Gnocchi Soup
- Roasted Vegan Tomato Soup
- Vegan Seitan Beef Bourguignon
Did you make This Pumpkin Carrot Sweet Potato Soup recipe?
I’d love to know! Leave a star rating and comment below!
- 2 tbsp extra virgin olive oil
- 1 small sugar pie pumpkin, peeled and chopped into 1” cubes (see notes to bake the pumpkin whole & for substitutions)
- 3 medium-sized sweet potatoes, peeled and chopped into 1” cubes
- 6 large carrots, peeled and chopped into 1” pieces
- ¾ tsp Spice Islands Garlic Powder
- 1 tsp Spice Islands Onion Powder
- 3 cloves garlic, roughly chopped
- 1 yellow onion, roughly chopped
- 4 ½ cups vegetable stock
- 1 15 oz can of full fat coconut milk
- 1 tsp salt, to taste
- ¼ tsp black pepper, to taste
- Fresh thyme and sage for serving (optional)
- Preheat the oven to 375 degrees F.
- Spread the cubed pumpkin, sweet potato, and chopped carrots onto a large sheet pan. Pour 2 tbsp of olive oil over the veggies.
- Sprinkle on the Spice Islands Garlic Powder and Onion Powder. Toss the veggies to make sure they’re thoroughly coated.
- Place in the oven and bake for 30-40 minutes. Baking time will vary slightly based on how large the vegetables were chopped.
- Remove the pumpkin, sweet potatoes, and carrots from the oven and let cool for 5 minutes.
- Heat a large stock pot over medium heat with a drizzle of olive oil. Add the onion and garlic. Cook for 2 minutes until slightly translucent. Add the roasted veggies to the pot.
- Add the veggie stock, coconut milk, salt, and pepper. Simmer over medium heat for 3-5 minutes.
- Using an immersion blender, blend the mixture until smooth and creamy. The soup can also be transferred to a high speed blender. Blend until smooth.
- Adjust the soup’s thickness as needed: add more vegetable broth, ½ cup at a time, if the soup is too thick for your liking.
- Top with more fresh ground pepper, Spice Islands Onion & Garlic Powder to taste, and a drizzle of coconut milk.
- Serve with fresh sage and toasted crusty bread.
- Roasting the Pumpkin: The pumpkin can also be cut in half and roasted whole! To roast the whole pumpkin, simply scoop the seeds out of the center and place the pumpkin face down on an oiled baking sheet. Pour ½” of water onto the baking tray and roast at 375F for 30 minutes until tender. The pumpkin flesh should be able to be scooped easily from the skin.
- Pie Pumpkin Substitutions: sub in 1 ½ cups of canned pumpkin puree or 1 small butternut squash for the fresh pumpkin. This pumpkin soup would be a great way to use up leftover pumpkin puree from making pies.
Nutrition Information:Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 574Total Fat: 34gSaturated Fat: 29gTrans Fat: 0gUnsaturated Fat: 4gCholesterol: 0mgSodium: 401mgCarbohydrates: 69gFiber: 12gSugar: 45gProtein: 4g
Nutritional info is an estimate.