Cancer Bites: November Recipe // Spiced Pumpkin Soup with Carrot and Sweet Potato

Pumpkin soup


If you’re ready to fully embrace the holidays, this recipe is the way to do it. It checks all the boxes of a winter recipe with pumpkin, sweet potato, carrot and spices. It even has great potential health benefits. Pumpkin has many health benefits, one being that it is rich in beta-carotene; beta-carotene is a powerful antioxidant. Research has suggested that a diet rich in beta-carotene may reduce the risk of prostate cancer.



6 Servings
1 tbsp olive oil
1 onion chopped
2 cloves chopped garlic
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)
400g pumpkin or squash flesh (peeled and roughly diced)
1 eating apple (cored and roughly diced)
1 liter vegetable stock
½ tsp vanilla extract
30g butter
Pepper and salt to taste

Note: To make the conventional way simply cook in a stockpot. Substitute water for butter to make it vegan or to cut down on saturated fat. Nutrition facts reflect sodium content based on using a vegetable stock with no added sodium and added salt was limited to 1 teaspoon for the whole recipe.

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 blend 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.


Download the recipe card: Spiced Pumpkin Soup with Carrots and Sweet Potato