Roasted Pumpkin and Carrot Soup
Comfort in a cup! This easy-to-make roasted pumpkin and carrot soup is super creamy and smooth. Roasted vegetables, stock, milk, and a dollop of butter create a silky soup that makes a delicious lunch or dinner – not just in the cooler season.
Every year, a few butternut and crown pumpkins pop up in our garden beds. We have never intentionally sown them but they’re always a nice a surprise. I use them as seasonal decor in my kitchen during the fall and always make a few batches of this pumpkin and carrot soup. I hope you’ll love it as much as we do!
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Roasted Pumpkin and Carrot Soup
This easy roasted pumpkin and carrot soup is super creamy and smooth. It makes a delicious lunch or dinner, not just in the cooler season.
Ingredients
Roasted Pumpkins & Carrots
- 1 medium crown pumpkin quartered
- 3 carrots peeled and cut into 2-inches chunks
- 2 tbsp olive oil extra virgin
- 1/2 tsp salt
- 1/4 tsp ground black pepper
Soup
- 1 tbsp olive oil extra virgin
- 1 yellow onion diced
- 1 potato peeled and diced
- 2 cloves garlic minced
- 3 cups vegetable stock or chicken stock
- 1 dried bay leaf
- 1/2 tsp dried sage
- 1 tbsp butter salted
- 1/4 cup whole milk
- salt & black pepper to taste
Garnish
- chilli flakes optional
- pumpkin seeds optional
Instructions
- Preheat the oven to 350F (180C).
- With a sharp knife, quarter the crown pumpkin.1 medium crown pumpkin, 3 carrots
- Add the pumpkin quarters and carrot pieces to a baking tray and drizzle with olive oil, salt, and pepper. Roast them in the oven for 30 minutes.2 tbsp olive oil, 1/2 tsp salt, 1/4 tsp ground black pepper
- Remove the vegetables from the oven and let them cool. Remove the seeds and skins from the pumpkins and set them aside. You need about 3 cups of roasted pumpkins for this recipe.
- In a large pot, heat the olive oil and add diced onion and potato pieces. Cook them on high heat for 1-2 minutes. Add minced garlic and cook for another minute.1 tbsp olive oil, 1 yellow onion, 1 potato, 2 cloves garlic
- Add the vegetable stock, roasted pumpkins and carrots, bay leaf, and sage. Bring to a boil and lower the temperature. Let the soup simmer for 20 minutes.3 cups vegetable stock, 1 dried bay leaf, 1/2 tsp dried sage
- Remove the pot from the stove and purée the soup with an immersion blender.
- Add milk and butter, and season with salt and pepper to taste.1 tbsp butter, 1/4 cup whole milk, salt & black pepper
- Garnish with chili flakes, pepper, and pumpkin seeds and serve hot.chilli flakes, pumpkin seeds
Notes
Blender: I use an immersion blender to purée the soup but you can also use a blender – just make sure the steam can easily escape to avoid a mess.
Double batching: You can easily double or triple the recipes depending on the number of pumpkins you have on hand. A large soup or stock pot will be the best for larger quantities.
Adjust consistency: Simply add additional stock if the soup is too thick for your liking.
Storage: Leftover soup can be stored in an airtight container in the fridge for up to 4 days. For longer storage, you can freeze it for up to 3 months.
Nutrition
Calories: 147kcalCarbohydrates: 21gProtein: 2gFat: 7gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gTrans Fat: 0.1gCholesterol: 5mgSodium: 534mgPotassium: 551mgFiber: 3gSugar: 5gVitamin A: 14033IUVitamin C: 28mgCalcium: 71mgIron: 1mg
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Ingredients and substitutions
- Pumpkins – Crown pumpkins or butternut squash work best as they create a creamy texture and sweet flavor.
- Carrots – You’ll need 3 carrots for this recipe.
- Stock – I use vegetable stock but you can substitute it with chicken, beef, or lamb stock.
- Seasoning – I prefer to keep it fairly simple and season the pumpkin soup with salt, pepper, sage, and a bay leaf. To add more flavor and depth you can add ginger, cumin, and fresh herbs.
Step by step: pumpkin carrot soup
- Roast pumpkin and carrot pieces at 350F for 30 minutes.
- Sauté remaining vegetables with seasoning in olive oil.
- Add vegetable stock and roasted vegetables to the soup pot.
- Simmer on low for 20 minutes. Purée, add milk and butter, and season to taste.
My top 3 pumpkin soup tips
- Roast vegetables: Most type of leftover roast vegetables work well for this soup including pumpkin and carrots of course but roast potatoes, sweet potatoes, parsnip, and cauliflower make delicious additions too.
- Toppings: Garnish the soup with freshly ground pepper, pumpkin seeds, and chili flakes.
- Sides: Homemade dinner rolls, toasted spelt bread, or Greek yogurt flatbreads make excellent sides and turn this fragrant soup into a wholesome meal. My easy cheese and bacon turnovers are great with this soup as well.