Ingredients
- 1 tbs olive oil
- 1 onion (peeled and sliced)
- 2 cloves garlic (peeled and chopped)
- 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)
- 400 g pumpkin or squash flesh (peeled and roughly diced)
- 1 eating apple (cored and roughly diced)
- 1 liter vegetable stock
- 1/2 tsp vanilla extract
- 30 g butter
- Pepper and salt to taste
Instructions
- 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 blitz the 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 flavor. Add more stock or water to thin.
For an Instant Pot or other electric pressure cookers
- Using the saute function, fry 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. Cover and seal the lid and set to cook on high pressure for 7 minutes.
- Once cooked add the butter, then allow to cool a little and blitz the 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 adjust as required.
- As above, served topped with a swirl of cream and pumpkin and sunflower seeds.
For a slow cooker or crock pot.
- In a frying pan, fry 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.
- Transfer to the slow cooker. Add the apple, stock and vanilla essence. Season with pepper and salt. Cover and cook on low for 4 hours, until the vegetables are soft.
- Once cooked add the butter, then allow to cool a little and blitz the 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 adjust as required.
- As above, served topped with a swirl of cream and pumpkin and sunflower seeds.
Recipes note
To make this the conventional way simply cook in a stockpot or large pan.
To make this vegan add a little extra olive oil or dairy free spread.
To make this paleo and whole 30, use homemade vegetable stock and leave the butter out.
If it's not pumpkin season then substitute butternut or other squash or use a can of pumpkin puree (not pumpkin pie filling)
This recipe is 7 Weight Watchers Smart Points per portion.
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