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Creamy Roasted Pumpkin Carrot Soup

Comfort in a cup! This easy-to-make pumpkin carrot soup is super creamy and smooth. Roasted pumpkins, carrots, vegetable stock, milk, and a dollop of butter create a vegetarian soup that makes a delicious lunch or dinner, not just in the cooler season.

A white cup of pumpkin soup on a green plate, cosy scene.
Table of contents

Why you’ll love my pumpkin carrot soup recipe

Seasonal flavors: Roasted pumpkins and carrots offer fall flavors and comfort galore and make an incredibly creamy soup.

Easy meal: A nourishing bowl of warming pumpkin soup makes a great lunch or simple dinner on a busy day. This recipe works well for leftover roast veg as well!

Meal-prep friendly: If you have an abundance of pumpkins, you can easily double or triple the recipe and freeze portions for the winter months ahead.


Ingredient overview to make the soup.
  • 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.
A moody scene of pumpkins, leaves and pinecones

Step by step

Steps 1-4 to make the soup.
  1. Roast pumpkin and carrot pieces at 350F for 30 minutes.
  2. Sauté remaining vegetables with seasoning in olive oil.
  3. Add vegetable stock and roasted vegetables to the soup pot.
  4. Simmer on low for 20 minutes. Purée, add milk and butter, and season to taste.


Garnish the soup with freshly ground pepper, pumpkin seeds, and chili flakes.

Toasted whey bread or my simple spelt bread are excellent sides and turn this fragrant soup into a wholesome meal. My easy cheese and bacon turnovers are great with this soup as well.


How long can I store the soup in the fridge?

You’d be lucky to have leftovers of this soup to store but it certainly keeps fresh for 3 days in the fridge.

Can I freeze pumpkin soup?

Definitely! The soup is an excellent freezer staple and I suggest freezing smaller portions in freezer-proof containers to enjoy over a couple of months for maximum freshness.

Check out the following recipes for more comforting meals:

If you loved this Pumpkin Carrot Soup Recipe or any other recipe on my website, please leave a 🌟 star rating below. Thank you!

Two hands holding a white cup of pumpkin soup, cosy scene.

Creamy Roasted Pumpkin Carrot Soup

Caro Jensen
This easy roasted pumpkin carrot soup is super creamy and smooth. It makes a delicious lunch or dinner, not just in the cooler season.
5 from 2 votes
Prep Time 40 minutes
Cook Time 20 minutes
Total Time 1 hour
Course Dinner
Cuisine American
Servings 8 servings
Calories 147 kcal


Roasted Pumpkins & Carrots

  • 1 medium crown pumpkin quartered
  • 3 carrots peeled and cut into 2-inches chunks
  • 2 tbsp extra virgin olive oil
  • 1/2 tsp salt
  • 1/4 tsp pepper


  • 1 tbsp extra virgin olive oil
  • 1 brown onion diced
  • 1 potato peeled and diced
  • 2 cloves garlic minced
  • 3 cups vegetable stock
  • 1 dried bay leaf
  • 1/2 tsp dried sage
  • 1 tbsp butter salted
  • 1/4 cup milk
  • salt & black pepper


  • chilli flakes optional
  • pumpkin seeds optional


  • 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 extra virgin olive oil, 1/2 tsp salt, 1/4 tsp 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 extra virgin olive oil, 1 brown 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 milk, salt & black pepper
  • Garnish with chili flakes, pepper, and pumpkin seeds and serve hot.
    chilli flakes, pumpkin seeds


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.
Sharp knife: Sharp knives are always safer than blunt ones but when it comes to cutting larger pumpkins you need a large, sharp knife to avoid any accidents.
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.


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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