Roast Pumpkin and Carrot Soup

a bowl of soup topped with a swirl of cream and cubed roast pumpkin.

4.75 from 4 votes

This roast pumpkin and carrot soup is rich, flavourful and so easy to make. Perfect for a hearty family dinner on cold days or even packed as a nutritious work or school lunch.

Prep Time5

Cook Time35

Total Time40

Course: lunch

Cuisine: Australian, international

Servings:

Calories: 314kcal

Author: Andrea Geddes

Ingredients

1 kilogram 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. No need to peel, but you can if preferred.
1 large onion large, peeled and cut into quarters
4-5 garlic cloves peeled, whole
3-4 tablespoons olive oil for roasting
5-6 cups liquid vegetable stock or use chicken stock. Keep a little more stock to thin the soup, if preferred.
salt and pepper to taste
⅓ cup thickened cream or cream of choice

To serve

extra cream to swirl over the top
pumpkin seeds
fresh herbs

Metric - US Customary

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 the vegetables or they will steam).
Coat the vegetables with the olive oil and roast for 25-30 minutes, or until they are tender and lightly browned (not burnt) on the edges.
Place the roasted vegetables into a large pot, along with the vegetable stock.
Bring to the boil over medium-high 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. Take care blending hot soup, it may spit if blended when too hot.
Add the cream and blend again, until combined.
Taste the soup and season with salt and pepper, to taste.
Serve in large bowls with a swirl of extra cream and chopped herbs and/or pumpkin seeds. Enjoy!

Notes

1. Make sure the vegetables are thoroughly cooked before blending the soup. The softer the vegetables are, the easier they will blend without forming lumps.
2. While roasting the vegetables is recommended for a more complex and flavourful soup, you can skip this step and add the diced vegetables straight to the pot, if preferred. They can be sautéed in the pot for a few minutes, before adding the stock and cooking as normal.
3. If you have leftover roast vegetables, they can also be used! Leftover roast carrot, pumpkin, sweet potato or potato all work. Simply add them to the stock, simmer and blend.
4. If the soup is too thick, add a little more stock to thin it out.
5. 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 slightly before blending. Otherwise, hot soup may burst from the top.
6. Try adding a touch of curry powder, curry paste, ginger or your favourite spices (cumin, coriander, turmeric) before blending.
7. To make it vegan, use vegetable stock and swap the dairy cream for a drizzle of coconut milk or your favourite plant-based milk.
8. The vegetables 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 and cook until tender.
9. This recipe can be multiplied to make a double or even triple batch. It's a great freezer-meal to keep on hand when you're short on time.
10. Storage; Once the soup has cooled, it can be stored in an airtight container in the fridge for up to 5 days. Reheat in a saucepan until steaming hot before serving.
11. Freezing; the soup freezes well for up to 3 months. Allow it to cool first before adding to freezer-safe containers. Thaw at room temperature or in the fridge overnight before reheating. If the soup is too thick, add a little more stock to loosen.
12. Reheating; The soup can be reheated in a saucepan over medium-high heat until simmering and steaming hot all the way through. Cover with a lid to prevent spitting and stir occasionally. If the soup has thickened in the fridge/freezer, add a little more stock to loosen.
13. 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.
14. This recipe is made using Australian cups and spoon measurements. Any reference to cups or spoons in this recipe is in Australian metric. Due to cup sizes varying from country to country, I advise adjusting if necessary.

Nutrition