Pumpkin and carrot soup is easy, warming and comforting. It is my family’s most favourite creamed soup of all times. Enjoy it as a mid-week dinner, lunch, or before the main event on Thanksgiving - this recipe is perfect for autumn (fall) and the festive season.
Why To Love This Carrot And Pumpkin Soup
You will have fun making this pumpkin soup! Here are the main reason why:
- Pumpkin soup is healthy! Pumpkins are rich in vitamins (A, B, C, K) fiber, antioxidants and other minerals and nutrients like calcium and carbohydrates. Plus, pumpkins are low in fat and calories, which makes them a perfect addition to a healthy and balanced diet.
- The recipe is easy enough, so that even a beginner cook can prepare it.
- The carrot and pumpkin soup is delicious, comforting and creamy. You will especially enjoy it during long winter evenings – it’s a portion of cosiness in a bowl!
- The soup is good for making ahead, batch cooking and freezing.
- It’s a great way to use up pumpkin or squashes – even leftover ones from Halloween!
Remember, pumpkins are not just spooky props for Halloween! Edible pumpkins and squashes can be used in a variety of meals and desserts. Got any pumpkin left? Try it on pumpkin pizza with goat’s cheese – it’s super yummy!
Key Ingredients For Pumpkin And Carrot Soup
There are only 7 ingredients in this recipe, the rest are seasonings and garnishes. To make this delicious and warming soup, you will need:
- Edible pumpkin or butternut squash - both are from the same family of vegetables and can be easily substituted - use one you prefer, or whichever is easier to get! Their appearance differs a lot - both from the outside and inside. Butternut squash is pear-shaped and has got seeds only in the wider part (and so is quicker to prepare), whereas cooking pumpkins have seeds all over on the inside. The difference also is in the taste, butternut squash offers slightly stronger and nutty flavour than a regular cooking pumpkin. Alternatively, use Hokkaido pumpkin which can be cooked with the skin on (it dissolves during cooking).
- Carrots are added to boost the soup’s orange colour and nutrients profile.
- Potatoes are added to help thicken the soup naturally. Basic white potatoes are great, but any softer and starchy variety of potatoes will work in this recipe.
- Brown onion and garlic fried in olive oil make the soup’s base and give it the desirable cosy flavour and aroma.
- Chicken stock brings the moisture and extra flavours.
- The soup is seasoned with salt, black pepper and nutmeg.
Garnishes are optional, but highly recommended – they give the soup another dimension and indulgent taste. Use crème fraiche, or Greek yogurt and chopped parsley (dried or fresh). For an extra crunchy texture, also add some pumpkin seeds.
This pumpkin soup with pumpkin will taste fantastic with a slice of rustic bread, bread croutons, or with homemade garlic bread.
Substitutes & Variations
Below are ideas on best ingredients swaps in this recipe:
- Red onion will also work in this recipe.
- Wild garlic, dried garlic, garlic granules or garlic paste can be used to replace garlic cloves.
- Sage (dried, fried or fresh)can replace parsley.
- Double (heavy) cream or sour cream instead of crème fraiche.
- Sweet potato and pumpkin soup – simply swap carrots for sweet potatoes.
- Spicy pumpkin soup – chili flakes or sliced fresh chili will add some heat to the soup.
- Vegetarian/vegan-friendly – use vegetable stock (broth), and plant-based cream or yogurt.
Check the swap ratios in the recipe card’s notes below this post.
How To Make Pumpkin Soup From Scratch
This cozy soup is ready in 5 easy steps and just under 1 hour:
- Clean the pumpkin, remove any seeds and inner membranes, slice it, and bake until golden on top.
- Prepare the remaining vegetables.
- Fry the onion and garlic, add diced carrots, potatoes.
- Blend until smooth, season to taste and serve.
- Peel off the pumpkin skin, dice the flesh and add it to the pot with fried vegetables. Add stock, cover, and cook until the carrots are soft.
Detailed instructions, including measurements and timings, can be found at the very end of this article.
If you are wondering how to make sure this pumpkin soup recipe works for you, here are some expert tips:
- Always pre-bake the pumpkin (squash). This gives it a unique flavour that is hard to copy when the vegetables would be just boiled. The pumpkin will also be easier to peel once the skin has softened during roasting, resulting in less waste.
- Add seasonings at the right time. If using dried garlic (garlic powder) or dried herbs, add these to the soup when adding stock – this will help prevent them from burning.
- Add dairy just before serving – this will prevent it from splitting in the soup, plus you can create wonderful patterns that will contrast the colour of the soup.
- Did you know that you can eat the skin and guts of most cooking pumpkins? Skip the peeling if you prefer to have an almost zero-waste soup (you will have to throw away the hard stalk though, it is not edible – compost it!). Alternatively, choose a type of pumpkin with a delicate skin – ie. skin from Hokkaido pumpkin completely dissolves during cooking process.
- Save the seeds, dry them, and enjoy them peeled later. Just like the whole pumpkin, they are beneficial for your health too!
Storage & Reheating
This carrot and pumpkin soup will keep in a sealed container in the fridge for up to 4 days. To extend its life, do not add any herbs or cream (yogurt) or seeds - save these just for serving.
If making this soup in advance or batch cooking, you can also freeze it. Let the soup (without cream or other garnishes) cool down to room temperature, place it in a freezer-safe food container and freeze for up to 3 months.
This pumpkin soup is best eaten hot and can be reheated either on the stove or in a microwave oven.
- On the hob – transfer the soup into a saucepan or a pot, and reheat it slowly on medium heat, stirring occasionally. Let it simmer for about 5 minutes and serve with garnish and toppings of your choice. This method is great for reheating multiple servings, and for reheating from frozen (you don’t have to defrost the soup beforehand).
- In a microwave – transfer a portion of the soup into a microwavable bowl and reheat it for about 3-5 minutes (this will vary depending on the power of your microwave). Check the soup is piping hot before serving. If you wish to microwave soup that is frozen, leave it to thaw in the fridge for 8-12 hours before reheating in a microwave, or reheat it several times in 2-minute intervals until turns runny and hot. Stir it between each blast.
Some pumpkins can be flavourless. To boost the soup’s flavour, add sautéed carrots, onion, and garlic. Season the soup with salt, pepper, nutmeg. Garnish like parsley or sage, and crème fraiche or cream will add even more flavours to the soup once mixed together. For extra heat, add a pinch of chili flakes or chili powder.
Yes, you can eat the skin and the guts of a pumpkin. When scooping out the insides of a pumpkin or a squash, separate the pulp (membrane) from the seeds and use the pulp in the soup. Roast the seeds and store them for later (it is safe to keep the shell on). This is a fantastic way of making the most of your pumpkins, especially around Halloween. The pumpkin’s skin can be eaten too, some pumpkin’s skin even dissolves when cooked, which makes it great for use in soups, stews, pies and other bakes (ie. Hokkaido pumpkin).
Most pumpkins and squashes are edible. If you got yours in the fruit and vegetable section of a grocery store, you should be fine. Pumpkins for carving (often large or mini), are edible too. Smaller pumpkins usually have a sweeter flavour. Larger pumpkins tend to taste a bit bland.
Ornamental pumpkins (gourds) are often edible too but have no taste. You will recognise gourds by their look - they are often curved and colourful. Remove their though skin prior to cooking them. You may be better off using them for decoration only (they normally last long).
If in doubt and your pumpkin tastes bitter, it is safer to throw it away.
A portion of this soup (275 ml serving) contains 459 calories. Pumpkin soup is considered healthy, given the health benefits that pumpkins have: they are a source of carbohydrates, vitamins (A, B, C, K) and minerals (Calcium), fiber and antioxidants. In addition, pumpkins are low in fat and calories, and are a great item for a healthy and balanced diet.
More Pumpkin & Soup Recipes For You
- Pumpkin and goat's cheese pizza
- Pumpkin spiced iced latte
- Spicy tomato soup
- Slow-cooked leek and potato soup
- Broccoli and pea soup
- Hearty cabbage soup
📖 The Recipe
Pumpkin And Carrot Soup
- 870 g cooking pumpkin, or 1 butternut squash
- 8 tablespoon olive oil
- 2 large carrots
- 1 large onion
- 3 cloves garlic
- 2 large potatoes
- 1,5 l chicken stock
- 1 pinch ground nutmeg
- salt and black pepper, to taste
For serving (optional):
- 200 ml crème fraiche
- handful fresh parsley, chopped
- rustic style or sourdough bread
- Preheat the oven to 200C/180C fan/356F.
- Prepare the pumpkin: carefully cut it in half and scoop out all seeds. Then cut it in equally sized slices (1,5-2cm). Place the sliced pumpkin on a baking tray with baking paper – make sure it’s in a single layer. Drizzle with 2tbsp olive oil and bake in the oven for 25-30 mins or until golden on top.
- In the meantime, prepare the vegetables: Peel and roughly chop the onion and garlic. Peel and wash the potatoes and carrots and cut them into small dices.
- Add 2tsbp olive oil to a stock pot, set on medium-high heat, add onion and garlic, lower to medium heat and fry until the onion is soft and glossy. Add the diced carrots and potatoes and stir the mixture thoroughly.
- Remove the pumpkin skin from the roasted pumpkin slices. Dice the flesh and add it to the pot with fried vegetables. Add stock, nutmeg, cover with a lid and bring to boil. Lower the heat and cook for 15 minutes or until the carrots are soft.
- Take the soup off the hob and blend it until smooth. Taste and season with salt and black pepper.
- Serve in a bowl with a spoon of crème fraîche, handful of crispy croutons, chopped parsley and pumpkin seeds on top. Enjoy!
- Red onion,
- Wild garlic, dried garlic, garlic granules or garlic paste (all 1 tsp).
- Sage (dried, fried or fresh)
- Double (heavy) cream or sour cream.
- Sweet potato and pumpkin soup – swap carrots for sweet potatoes (1:1 ratio).
- Spicy pumpkin soup – add chili flakes or sliced fresh chili.
- Vegetarian/vegan-friendly – use vegetable stock, and plant-based cream or yogurt.