Sweet Potato and Pumpkin Soup

When the weather cools down, there’s nothing more comforting than a big bowl of hearty soup – especially one that won’t break the bank! This Sweet Potato and Pumpkin Soup is a budget-friendly favourite, costing less than $10 to make and serving up to four generous portions.

Not only is it creamy, filling, and delicious, but it’s also packed with nutrients. Sweet potato brings natural sweetness and fibre, pumpkin adds richness and colour, while onion and garlic create that homely, savoury base. It’s the perfect soup for busy weeknights, meal prepping, or just keeping warm on a chilly winter’s day.

And the best part? It’s incredibly easy to make – just chop, simmer, and blend. You can keep it simple with a swirl of cream, or go dairy-free with coconut milk for a vegan-friendly option. Pair it with some crusty bread and you’ve got a wholesome meal for the whole family.

Sweet Potato and Pumpkin Soup For Under

Recipe by Stay at Home Mum

0.0 from 0 votes

A budget-friendly, creamy sweet potato and pumpkin soup perfect for chilly nights.

Course: DinnerCuisine: AustralianDifficulty: Easy

Servings

Adjust servings

+

–

4

servings

Prep time

25

minutes

Cooking time

35

minutes

Calories

220

kcal

Total time

1

hour 

Cook Mode

Keep the screen of your device on

Ingredients

• 500 g sweet potato, peeled and chopped

• 500 g pumpkin, peeled and chopped (Kent or Butternut work well)

• 1 large brown onion, diced

• 2 cloves garlic, crushed

• 1 L vegetable stock (salt-reduced, e.g. Campbells)

• 2 tbsp olive oil

• 125 ml thickened cream (optional, omit for dairy-free)

• Salt and pepper, to taste

Directions

• Heat olive oil in a large pot over medium heat.
• Add onion and garlic, and sauté until softened, about 3 minutes.
• Add sweet potato and pumpkin, stirring to coat in the oil and aromatics.
• Pour in vegetable stock and bring to the boil.
• Reduce heat to low, cover, and simmer for 20–25 minutes until vegetables are soft.
• Use a stick blender to puree until smooth.
• Stir in cream (if using) and season with salt and pepper to taste.
• Serve hot with crusty bread.

Notes

• For a vegan version, replace cream with coconut milk.
  
• Freezes well for up to 3 months in airtight containers.
  
• Add a pinch of nutmeg for a warm spice note.
• For extra protein, serve with toasted seeds or legumes.

Why You’ll Love This Soup

• Budget-Friendly – feeds a family of four for under $10.
• One-Pot Wonder – less washing up, more enjoying!
• Versatile – make it creamy, dairy-free, or even freeze for later.
• Nutrient-Rich – loaded with vitamins, fibre, and immune-boosting goodness.

Lenz

Lenz has been part of the Stay At Home Mum team since 2015 and currently serves as its General Manager. She holds a Bachelor of Science in Development Communication, Major in Journalism, from Xavier University – Ateneo de Cagayan and previously worked as a news reporter for SunStar Cagayan de Oro. Lenz contributes practical guides, lifestyle resources, and helpful content designed to support busy families while overseeing the platform’s content and marketing initiatives.

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