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Photo of Sweet potato soup with Cajun pepitas by WW

Sweet potato soup with Cajun pepitas

Total Time
40 min
10 min
30 min
The combination of sweet potato, carrot, lime and Cajun spice gives an exotic flavour to this creamy soup.


Olive oil

1 tbs

Brown onion

1 medium, coarsely chopped


2 medium, chopped


2 clove(s), chopped

Dried bay leaf

1 whole

Orange sweet potato (kumara)

500 g, cut into 3cm pieces

Vegetable stock, liquid, salt-reduced

2 cup(s), (500ml)

Pumpkin seeds (pepitas)

¼ cup(s)

Cajun seasoning

1 tsp

Lime rind

1 tsp, finely grated

Skim milk

1 cup(s), (250ml)

Lime juice

1½ tbs


  1. Heat oil in a large saucepan over medium-high heat. Cook onion, carrot, garlic and bay leaf, stirring, for 5 minutes or until onion has softened. Add sweet potato, stock and ⅓ cup (80ml) water and bring to the boil. Reduce heat and simmer, covered, for 20 minutes or until sweet potato is very soft.
  2. Meanwhile, heat a small non-stick frying pan over medium heat. Cook pepitas and Cajun spice mix, tossing, for 2–3 minutes or until toasted. Transfer to a bowl and stir in rind.
  3. Discard bay leaf from soup. Add milk. Blend soup using a stick blender or food processor until smooth. Stir in juice and season with salt and pepper. Serve soup sprinkled with Cajun pepitas.


SERVING SUGGESTION: Wholegrain toast. TIPS: You can use pumpkin instead of sweet potato. Store leftovers in an airtight container in the fridge for up to 2 days or freeze for up to 3 months. Keep pepitas in a separate container at room temperature. Reheat soup in the microwave or in a saucepan.