Roasted pumpkin and carrot soup is rich, thick, creamy and full of flavour. It’s a quick and easy soup that is made even faster using leftover roast veggies. Healthy and comforting, it’s a family favourite that you’ll want to make on repeat throughout the colder months!
Why you’ll love this recipe
- Easy to make – all you need to do is roast the veggies (or use leftovers!), simmer, blend and enjoy.
- Extra smooth and creamy – this soup is so velvety and rich, delicious and warming.
- Dietary restriction friendly – this recipe can be made vegetarian or vegan. It’s also gluten-free and can be made dairy-free.
- It’s healthy – this gorgeous soup is loaded with carrots, pumpkin, potato and onion. It’s a nourishing soup that will give you a vitamin boost over the colder months.
- Roasted veggies make everything taste better! Roasting the vegetables before adding them to the soup adds so much rich, caramelised flavour.
- Perfect any time of year – the ingredients are available all year round. While it’s perfect to serve in autumn or winter, it’s perfect whenever it’s chilly outside.
Ingredients you will need
** This post contains tips and instructions to achieve the best possible results. The photo above is a great guide for when you are in the supermarket, but for full ingredient quantities and methods, please scroll down to the detailed recipe card below!
- Pumpkin – you can use any variety of sweet pumpkin or butternut squash. Common types are Jap, Kent, Jarradale or Butternut. Be sure to chop the pumpkin into small pieces, so that it cooks through quickly.
- Carrots – use any type of medium to large carrots. They can be peeled, or left unpeeled, depending on preference. Slice them into small rounds or chunks so that they cook through quickly.
- Onion and garlic – the savoury flavour base of the soup. Both are roasted in the oven along with the pumpkin and carrots to enhance their flavour.
- Vegetable stock – use vegetable stock for a rich and vegetable-laden soup. If you don’t require it to be vegetarian, chicken stock can also be used. I recommend using liquid vegetable stock, either store-bought or homemade.
- Cream – a little cream or sour cream is added for richness and creaminess. To keep the soup vegetarian or vegan, you can swap for coconut cream/milk or any plant-based milk of choice, or omit it entirely.
Step by step instructions
**Full ingredient list and detailed step-by-step instructions can be found in the recipe card below.
1. Prepare the roasted vegetables;
Make a batch of roasted vegetables using the pumpkin, carrot, onion and garlic. Chop the vegetables into small pieces so that they cook quickly. They are ready when they are tender and golden/caramelised on the edges.
2. Simmer;
Add the roasted veggies to a pan with the vegetable stock. Bring to a boil and reduce the heat to low. Cover and simmer for 5-10 minutes, or until the vegetables are very tender.
Season with salt and pepper to taste and top it off with a swirl of (dairy/soy/oat/coconut/cashew) cream. Sprinkle with pepitas/pumpkin seeds and serve with some crusty bread or buttery garlic bread for a complete meal.
Expert tips
- Don’t rush; you can’t blend undercooked pumpkin or carrot; the soup will just end up lumpy. We want smooth and silky soup, so wait until the veggies are soft all the way through before blending.
- For a creamier, richer soup, add a splash of your favourite dairy or non-dairy cream.
- To make it vegan, use vegetable stock and add a drizzle of coconut milk or cream to serve.
- To change the consistency; to thin the soup, add a little more stock. To thicken it, add a little less stock and continue to simmer until the soup reduces and thickens.
- To reheat leftover soup, heat in a saucepan over low-medium heat until steaming hot. You can add an extra splash of stock or water to thin the soup if it has thickened in the fridge.
- Storage; store cooled, leftover soup in an airtight container in the fridge for 4-5 days. Reheat in the microwave or stovetop before serving.
- A standing blender will give a finer/smoother result than a hand-held stick blender, but both will work. If using a standing blender, the soup must be cooled first or hot soup may burst from the top.
- Add a touch of curry powder, curry paste, ginger or your favourite spices (cumin, coriander, turmeric) of even some chilli before simmering the soup. It’s also fantastic topped with some fried bacon or chorizo and a sprinkle of paprika, if you don’t require vegetarian soup.
FAQs
You can use any type of sweet eating pumpkin or butternut squash. Common ideal types are Jap, Kent, Jarradale or Butternut. Be sure to cut the pumpkin into small (1-2 cm) pieces so that it cooks through quickly in the oven.
Yes! This soup freezes well for up to 3 months. Thaw at room temperature or in the fridge overnight before reheating. If the soup is too thick, add a little more stock to loosen.
The roast vegetables including pumpkin and carrots should be roasted at a high temperature until they are tender inside and crispy/caramelised on the edges for the best possible flavour. The roasting time will depend on your oven and the size you cut the vegetables, so keep them small for a faster result.
Pumpkin and carrot soup can be garnished with any of your favourite toppings! Try some crunchy croutons, crispy bacon for an extra savoury touch or some pepitas, seeds or toasted nuts. A swirl of cream (dairy/cashew/oat/coconut) adds a rich, creamy touch. Herbs like thyme, coriander or parsley add freshness. Some toasted garlic bread or crusty bread on the side for dunking is also essential!
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Roast Pumpkin and Carrot Soup
Ingredients
- 1 kg diced pumpkin peeled and chopped (1 kg total weight after peeling and chopping)
- 500 grams carrots about 3 large carrots, chopped into small pieces (no need to peel)
- 400 grams potatoes 3-4 medium potatoes, chopped
- 1 onion large, peeled and cut into quarters
- 4-5 garlic cloves peeled, whole
- 3-4 tablespoons olive oil
- 5 cups liquid vegetable stock or use chicken stock
- salt and pepper to taste
- ⅓ cup thickened cream or sour cream
To serve
- extra cream see notes below for additional serving options
- pumpkin seeds
- fresh herbs
Instructions
- Pre-heat oven to 220 Cº (428 F).
- Place the diced pumpkin, carrot, potatoes, onion and garlic onto 1-2 large baking trays (don't crowd them). Coat the vegetables with olive oil and roast for 25-30 minutes, or until they are tender and slightly browned on the edges.
- Place the roasted vegetables and garlic into a large pot with the vegetable stock. Bring to the boil over medium heat and then simmer, covered, over low-medium heat for 5-10 minutes, or until the vegetables are very soft.
- Turn the heat off and allow the soup to cool slightly. Using a stick or large blender, blend the soup until smooth. Taste the soup and season with salt and pepper to taste. Stir through the cream or sour cream, until combined.
- Serve with a swirl of extra cream and chopped herbs and/or pumpkin seeds. Enjoy!
Notes
- Don’t rush; you can’t blend undercooked pumpkin or carrot; the soup will just end up lumpy. We want smooth and silky soup, so wait until the veggies are soft all the way through before blending.
- For a creamier, richer soup, add a splash of your favourite dairy or non-dairy cream.
- To make it vegan, use vegetable stock and add a drizzle of coconut milk or cream to serve.
- To change the consistency; to thin the soup, add a little more stock. To thicken it, continue to simmer until the soup reduces and thickens.
- To reheat leftover soup, heat in a saucepan over low-medium heat until steaming hot. You can add an extra splash of stock or water to thin the soup if it has thickened in the fridge.
- Storage; store cooled, leftover soup in an airtight container in the fridge for 4-5 days. Reheat in the microwave or stovetop before serving.
- A standing blender will give a finer/smoother result than a hand-held stick blender, but both will work. If using a standing blender, the soup must be cooled first or hot soup may burst from the top.
- Add a touch of curry powder, ginger or your favourite spices (cumin, coriander, turmeric) of even some chilli before simmering the soup. It’s also fantastic topped with some fried bacon or chorizo and a sprinkle of paprika, if you don’t require vegetarian soup.
- Types of pumpkin; You can use any type of sweet eating pumpkin or butternut squash. Common ideal types are Jap, Kent, Jarradale or Butternut. Be sure to cut the pumpkin into small (1-2 cm) pieces so that it cooks through quickly in the oven.
- Freezing; This soup freezes well for up to 3 months. Thaw at room temperature or in the fridge overnight before reheating. If the soup is too thick, add a little more stock to loosen.
- The roast vegetables including pumpkin and carrots should be roasted at a high temperature until they are tender inside and crispy/caramelised on the edges for the best possible flavour. The roasting time will depend on your oven and the size you cut the vegetables, so keep them small for a faster result.
- Pumpkin and carrot soup can be garnished with any of your favourite toppings! Try some crunchy croutons, crispy bacon for an extra savoury touch or some pepitas, seeds or toasted nuts. A swirl of cream (dairy/cashew/oat/coconut) adds a rich, creamy touch. Herbs like thyme, coriander or parsley add freshness. Some toasted garlic bread or crusty bread on the side for dunking is also essential!
- Please note that the nutrition information is based on the soup being divided into 5 bowls, with one bowl being one serve. The nutritional information is an estimate only and does not take into account any additional toppings or sides served with the soup.
- This recipe is made using Australian cups and spoon measurements. Due to cup sizes varying from country to country, I advise adjusting if necessary.
Nutrition
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Update Notes: This recipe was originally published in June 2019, but was re-published with new information and photos in July 2022.
Sylvie says
Pumpkin Soup is one of my favourite, there is something so comforting about a nice warm bowl in winter! This recipe is right up my alley 🙂
TheCookingCollective says
I totally agree Sylvie! There’s nothing more comforting than a big bowl of soup. And it’s already cold here, so I have a good excuse!