This cozy pumpkin and carrot soup is the perfect autumnal comfort food. It’s full of flavour from the spices and herbs and its super creamy because of the pumpkin. Nothing better on a cold day!
This soup is seriously delicious, hearty, warming. It has become a staple in my kitchen and I hope you will enjoy it as much as I do! It is dairy-free, gluten-free and vegan so it’s great for anyone!
On the colder months, there’s noting more comforting than a nice bowl of soup! This soup is perfect as pumpkin and carrot are in season, so what better way to use seasonal produce. Using seasonal vegetables ensures the most flavour and nutrients, as well as being more environmentally friendly and cheaper! Have a look at all the benefits of buying seasonal produce here!
This creamy soup is topped with crunchy snap peas and pumpkin seeds, taken from the pumpkin itself because we want to reduce waste where possible!
The vegetables are flavourful and the spices like turmeric, garam masala and turmeric add a little kick to the soup. Pumpkin and carrot are so good for you! They are low in calories and have many health benefits. They are some of the best sources of beta-carotene and they are high in vitamin A and C, fibre, antioxidants and many vitamins and minerals.
I think pumpkin is one of the best vegetables to make soup with because it makes it so creamy and silky!
WHY YOU WILL LOVE THIS PUMPKIN AND CARROT SOUP
- Flavourful
- Healthy
- Cheap and convenient
- Seasonal
INGREDIENTS
- Pumpkin or butternut squash
- Carrots
- Parsnip
- Onion and garlic
- Fresh rosemary
- Olive oil
- Vegetable stock
- Spices (turmeric, garam masala, curry powder, cumin)
- Salt and pepper to taste
HOW TO MAKE CRUNCHY PUMPKIN SEEDS
Whenever I use a pumpkin or butternut I love to make crunchy pumpkin seeds to put on top or keep as a snack. They are super easy to make and they taste amazing:
- Separate the seeds from the pumpkin pulp. Use the pulp in the soup. To make it easier you can put everything in a bowl with water and they will separate more easily. Once separated, pat them dry with a kitchen towel. Then take a pan and heat up some olive oil on low/medium heat. Add your seeds and cover the pan, they will start to pop, mix them occasionally until evenly browned.
HOW TO CUT A PUMPKIN
Did you know you can peel the skin of the pumpkin? I spent way too long removing the skin with a knife and often cutting myself. Using a peeler is so much easier and safer. Once you’ve peeled it, use a knife to chop it.
HOW TO MAKE THIS PUMPKIN AND CARROT SOUP
Making this vibrant orange soup is really easy. You simply cook the vegetables in the oven then mix them with vegetable stock until it comes together in a nice silky puree.
- Cut pumpkin, carrot, garlic and onion in similar pieces roughly. Put them on a baking tray with baking paper, add spices, oil and rosemary and mix well with a spoon or your hands so that they are evenly coated.
- Bake for 20 minutes at 200C.
3. Transfer to a blender and add vegetable stock (depending on how runny you like it, I like it creamy)
4. Blend until smooth
- Serve, top with snap peas and pumpkin seeds, enjoy!!
WHAT TO EAT IT WITH
- Crunchy vegetables – here I’ve used snap peas as a topping and they are a nice constrast to the soup
- Homemade croutons – croutons are super easy to make and are a perfect topping. Simply chop some bread, season with olive oil, salt and fresh rosemary and bake for 5/10 minutes at 200C/
- Toasted bread or focaccia – soft bread to dip into the creamy soup
HOW TO STORE IT
- In the fridge, place it in a container and it will last a few days, perfect for a quick lunch or dinner.
- In the freezer, place it a container that is freezer-proof and store it for a couple months and then reheat when you crave it.
MORE VEGAN SOUP RECIPES:
Spiced Pumpkin And Carrot Soup | Dairy-Free and Vegan
Ingredients
- 500 g butternut squash or pumpkin
- 2 carrots
- 1 parsnip
- 1/2 onion
- 2 garlic cloves
- 1 tbsp fresh rosemary
- 1 tbsp olive oil
- 1 cup vegetable stock
- 1 tbsp olive oil
Spices
- 1 tsp garam masala
- 1 tsp curry powder
- 1 tsp cumin
- 1 tsp turmeric
- 1 tsp salt and pepper to taste
Garnish
- Crunchy sautéed snap peas
- Toasted pumpkin seeds
Instructions
- Cut all the vegetables, put them on a baking tray with baking paper, add spices, oil and rosemary and mix well. Bake for 20 minutes at 200C.
- Transfer to a blender and add 1 cup vegetable stock (depending on how runny you like it, I like it creamy) And blend until smooth.
- Serve, top with snap peas and pumpkin seeds, enjoy!
Nutrition
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