• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Markie's Kitchen
  • Recipes
  • Latest
  • About
  • Contact
  • FREE Cookbook
menu icon
go to homepage
  • Recipes
  • Latest
  • About
  • Contact
  • FREE Cookbook
    • E-mail
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
  • search icon
    Homepage link
    • Recipes
    • Latest
    • About
    • Contact
    • FREE Cookbook
    • E-mail
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
  • ×
    • A top-down photo of a speckled bowl with creamy soup garnished with roasted mushrooms, cauliflower, pancetta and croutons.
      Mushroom and Cauliflower Soup
    • A close-up photo of a bowl with potato goulash topped with fresh parsley. The bowl is placed on a dark blue cloth and golden fork and knife.
      Potato Goulash
    • A photo of a round cake with sliced apples next to a jar of brown sugar.
      Apple Tea Cake
    • A photo of a sliced sheet-pan pizza with ham, red onion and mushrooms, with fresh basil leaves scattered on top.
      Parma Ham Pizza
    • A close up photo of a grey pot with celery and carrot soup. A golden spoon is in the top right corner, next to the pot.
      Celery and Carrot Soup
    • A photo of two goblets with chocolate mousse, decorated with a skin of orange.
      Chocolate Orange Mousse
    • A close up photo of a soft pink and grey mug with carrot soup garnished with cream, parsley and bleck pepper.
      Carrot and Leek Soup
    • A photo of two glasses on stem with creamy chocolate drink. In the background, there is a vase with pine tree twigs.
      Non-alcoholic Irish Cream (Baileys) with Chocolate
    • A plate full of gingerbread cookies
      German Gingerbread Cookies
    • A top down photo of a golden chicken and leek pie in a rectangular dish, with one portion take out. The dish is on a floral teatowel and next to a spoon.
      Chicken Ham And Leek Pie
    • A photo of a stack of bacon and cheese wraps on a slate plate, with a bowl of ketchup in the back.
      Cheese And Bacon Turnovers
    • A dark photo of three chocolate-covered apples each with different crunchy toppings. In the background, there is a tumbler with skeleton arm, and a lantern with haunted house print, and a burning candle.
      Easy Halloween Chocolate Candy Apples
    Home » Recipes » Soups

    Pumpkin And Carrot Soup (Easy + Cozy!)

    Published: Aug 4, 2023 · by Markie · 5 Comments

    Jump to Recipe

    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.

    A top down photo of two bowls with pumpkin and carrot soup. The bowls are on a dark scratched grey table top, next to a cobalt blue tea towel, and a few pieces of sourdough bread. There is a wooden spatula on top and bunch of fresh parsley in the top right corner of the picture.
    Jump to:
    • Why To Love This Carrot And Pumpkin Soup
    • Key Ingredients For Pumpkin And Carrot Soup
    • Substitutes & Variations
    • How To Make Pumpkin Soup From Scratch
    • Top Tips
    • Storage & Reheating
    • FAQs
    • More Pumpkin & Soup Recipes For You
    • 📖 The Recipe

    Why To Love This Carrot And Pumpkin Soup

    You will have fun making this pumpkin soup! Here are the main reasons 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 pumpkins 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 pumpkins left? Try it on pumpkin pizza with goat’s cheese – it’s super yummy!

    Looking for fun recipes for fall (autumn)? Try these chocolate candy apples.

    A top down photo of ingredients: a butternut squash, two carrots, two potatoes, three cloves of garlic, an onion, bunch of fresh parsley, a jug with stock and a pinch bowl with oil.

    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.

    Variations

    • 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.

    A collage of two photos. The left one is showing sliced butternut squash on a baking sheet drizzled with oil. The right one is showing the squash sliced slightly burnt around the edges.

    How To Make Pumpkin Soup From Scratch

    This cozy soup is ready in 5 easy steps and just under 1 hour:

    1. Clean the pumpkin, remove any seeds and inner membranes, slice it, and bake until golden on top.
    2. Prepare the remaining vegetables.
    3. Fry the onion and garlic, add diced carrots, potatoes.
    4. Blend until smooth, season to taste and serve.
    5. 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.
    A collage of four photos showing how to make a base for pumpkin and carrot soup. Top left: a pot with oil and some fried onion and garlic. Top right: The sma epot with fried onion and garlic, with added diced carrots. Bottom left: Adding diced potatoes. Bottom right: The same mix with added roasted squash.

    Detailed instructions, including measurements and timings, can be found at the very end of this article.

    A collage of two photos showing how a pumpkin soup is being blended. Left photo: chunky vegetable soup. Right photo: Blended smooth soup.

    Top Tips

    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.

    Reheating

    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.
    A photo of two bowls with pumpkin soup in grey bowls. The soup is garnished with a drizzle of cream, black pepper and chopped parsley.

    FAQs

    Why is my pumpkin soup bland?

    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.

    Can you eat the skin and guts of pumpkin in soup?

    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).

    Can you eat decorating pumpkin? Which pumpkins are not edible?

    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.

    How many calories are in a pumpkin soup?

    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
    • Cauliflower and mushroom soup
    • Carrot and leek soup
    • Spicy tomato soup
    • Slow-cooked leek and potato soup
    • Broccoli and pea soup
    • Hearty cabbage soup

    📖 The Recipe

    A top down photo of two bowls with pumpkin and carrot soup. The bowls are on a dark scratched grey table top, next to a cobalt blue tea towel, and a few pieces of sourdough bread. There is a wooden spatula on top and bunch of fresh parsley in the top right corner of the picture.

    Pumpkin And Carrot Soup

    Markie | MarkiesKitchen.com
    This soup is creamy, comforting and easy to make. It's one of my family's favourites!
    5 from 4 votes
    Prevent your screen from going dark
    Print Recipe Pin Recipe
    Prep Time 10 minutes mins
    Cook Time 50 minutes mins
    Total Time 1 hour hr
    Course Soup
    Cuisine American, British, European
    Servings 6
    Calories 459 kcal

    Ingredients
      

    • 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

    Instructions
     

    • 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!

    Notes

    Possible Swaps (1:1 ratio unless stated otherwise):
    • 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.
    Variations:
    • 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.
    Top Tips & Storage: Please see the article above this recipe card.

    Nutritional Information (Estimates Only)

    Calories: 459kcal | Carbohydrates: 44g | Protein: 11g | Fat: 28g | Saturated Fat: 7g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 17g | Cholesterol: 27mg | Sodium: 398mg | Potassium: 1215mg | Fiber: 5g | Sugar: 11g | Vitamin A: 19022IU | Vitamin C: 48mg | Calcium: 133mg | Iron: 2mg
    Keyword butternut squash, carrots, pumpkin, soup
    Tried this recipe?Let me know how it was! Give a star rating if you enjoyed it, this helps other readers who are looking for recipes like this!

    You may also like

    • A photo of a leek and potato soup served with cream, chopped herbs and crusty bread.
      Slow Cooker Leek And Potato Soup
    • A close up photo of a bowl with broccoli and green pea soup served with cream and herbs on top.
      Broccoli And Pea Soup
    • A top down photo of a bowl of red soup with cream and herbs on top, served with a slice of garlic bread.
      Spicy Tomato Soup In Soup Maker
    • vegetable and chickpea soup in a bowl served with toasted bread
      Vegetable Soup With Chickpeas

    About Markie

    Hi there! I'm a passionate home cook, food blogger and photographer. I enjoy making great food without having to run to the shop every day. I'm here to help you cook easy and delicious meals from classic pantry ingredients. More about me

    Reader Interactions

    Comments

    1. Azilde Elizabeth

      October 20, 2020 at 1:47 am

      Ive never had pumpkin soup. I will try this. Would have been perfect for today. Its cold here. This would have warmed me up!

      Reply
      • Country Girl in London

        October 20, 2020 at 7:11 am

        Hi, thanks, yes it is very nice, especially on a cold day! Let me know how you liked it x

        Reply
        • Azilde Elizabeth

          October 20, 2020 at 9:33 am

          Thank you! Will do ❤️

          Reply
    2. Lyra

      August 22, 2023 at 3:54 pm

      5 stars
      Looks and tastes so good, love this recipe!!

      Reply
      • Markie

        August 22, 2023 at 7:24 pm

        Thanks, Lyra, glad you enjoyed the soup!

        Reply
    5 from 4 votes (3 ratings without comment)

    Share Your Thoughts Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    a profile picture of Markie

    Hi! My name is Markie and I'm here to help you cook easy and achievable meals that won't break your budget!

    I'm on a mission to provide you with awesome and quick recipes that feed the whole family and busy households.

    Enjoy your time here!

    More about me →

    Trending Recipes

    • A close-up photo of three slices of apple strudel dusted with icing sugar and cinnamon powder.
    • A top down photo of a plate stacked with baked cheesy goods next to a small bowl with butter and decorated with fresh parsley.
    • A top down photo of two bowls with pumpkin and carrot soup. The bowls are on a dark scratched grey table top, next to a cobalt blue tea towel, and a few pieces of sourdough bread. There is a wooden spatula on top and bunch of fresh parsley in the top right corner of the picture.
    • A top-down photo of a table spread with a bowl of red cabbage, and a plate of roast dinner with a roast chicken leg, braised red cabbage and dumplings.
    • A close up photo of a red velvet muffin with frosting on top.
    • A top down photo of three canapes with prosciutto, dried tomatoes and herbs.
    • A photo of three glass mugs with red wine, spices and sliced oranges, next to a candle, sliced orange and flowers.
    • A photo of a glass with coffee and cream, and mince pies on a side.
    • A close-up photo of a plate of chili con carne with white rice, sliced avocado, a wedge of lime and a coriander leaf. There are three lime wedges and a bunch of fresh coriander next to the plate in the background.
    • A bowl with cooked beef, carrots, potatoes and onion in a sauce.
    • A close of photo of a burger with pulled meat, red sauce, coleslaw, sliced tomato and sliced red onion, in a brioche bun with white and black sesame seeds. Behind is another burger, a portion of chips and a glass of beer and a beer bottle.
    • a top down photo of a pot with a stew, laying on a napkin.

    Follow me

    • E-mail
    • Facebook
    • Instagram
    • Pinterest
    • Twitter

    Footer

    About

    • Privacy Policy
    • Web Stories
    • Disclaimer

    Newsletter

    • Sign Up for emails and updates and never miss a recipe again!

    Contact

    • Contact
    • Work with Me

    Copyright © 2025 Markie's Kitchen

    Rate This Recipe

    Your vote:




    A rating is required
    A name is required
    An email is required

    Recipe Ratings without Comment

    Something went wrong. Please try again.