Creamy Roasted Pumpkin Carrot Soup
This easy roasted pumpkin carrot soup is super creamy and smooth. It makes a delicious lunch or dinner, not just in the cooler season.
Servings: 8 servings
Calories: 147kcal
Ingredients
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
Soup
- 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
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 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
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.
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.
Nutrition
Calories: 147kcal | Carbohydrates: 21g | Protein: 2g | Fat: 7g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 0.1g | Cholesterol: 5mg | Sodium: 534mg | Potassium: 551mg | Fiber: 3g | Sugar: 5g | Vitamin A: 14033IU | Vitamin C: 28mg | Calcium: 71mg | Iron: 1mg
