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The Best Pumpkin Carrot Soup: 2024 Edition!

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You have to admit that pumpkin season wouldn’t be the same without a delicious pumpkin and carrot soup on the menu.

But this recipe isn’t like all the others out there, oh no, this is probably the most delicious soup you’ll try this fall!

Two bowls with pumpkin and carrot soup. Around them, there is a bowl with pumpkin seeds, a cut board with bread | Hurry The Food Up

If you know this blog, then you’ll know we like to get our food quickly. But when we say quickly, we mean with speed and not haste.

A good soup should never be rushed, merely encouraged. If we rush too much, we’ll sacrifice flavour. And we don’t want that.

In fact, that’s really the opposite of what we want. So for good measure, we’re going to add extra flavour too.


Let’s see what takes this carrot pumpkin soup to a whole new level!


In many vegetarian soup recipes, pumpkins and squashes can be used interchangeably. In fact, pumpkins are really members of the squash family – and you can use any you like.

We recommend trying several types as the flavours always vary a little, then settle on your favourite.

We usually use the Hokkaido pumpkin (a small relative of the traditional big orange one you see at Halloween), or a butternut squash.

It wouldn’t be a pumpkin carrot soup without sweet carrots of course, but there is another couple of gems that pair so well here.

First off is pickled pumpkin. That sharp bite with a tang of vinegar in the middle of your soup is just fantastic. Once you’ve tried it, there’s no going back.


Yes, I’m adding fruit to this soup. Apple to be exact, and it’s no wonder they work so well.

That little surprise burst of sweet and sour is just what this dish needs, and I’d never make it without apples again.

Little extras

To boost these fall flavours a great addition is some vegetable stock, pumpkin seeds, and a little curry powder to warm things up.

To finish off I gave this simple soup a touch of indulgence by adding a swirl of cream. My favourite toppings are roasted pumpkin seeds, and if you have it, some pumpkin oil to top it all off.

Pumpkin and Carrot Soup ingredients like pumpkin, cream, carrots, apple, onion, curry powder, olive oil, pumpkin seeds | Hurry The Food Up

How many calories are in this pumpkin carrot soup recipe?

This dish makes a great starter, or healthy light lunch.

It has a well balanced 281 calories, and 7 grams of protein.

The rest of the nutritional information looks a bit like this:

kcal 281kcal

Carbs 32g

Fat 16g

Protein 7g

Health benefits

Like a lot of fall soup recipes this one has a lot of health benefits. The nutritious veg included, like pumpkin, is great for your immune system, which is just what your body needs in the colder months for sure!

They’re packed with vitamin C, E, iron and folate.

The pumpkin seeds in this dish are little superfoods too; they’re rich in protein and healthy fatty acids. Protein is a great way to help you feel fuller for longer.

Eating healthy meals that include protein is a great way to help lose unwanted calories.

If you’re looking for more meals like this, take a peek at this FREE 7-day Weight Loss Meal Plan!

How to make the BEST pumpkin soup?

This recipe is souper easy (sorry I couldn’t help it!):

  • Prep time: Start by chopping up your pumpkin, carrot and onion and begin warming a large pot on a medium heat.
  • Cook time: Cook the veggies with some olive oil. Add in the chopped apple, pumpkin seeds, curry powder, and some water and fry for another five minutes. Add the stock and then simmer for 10 minutes before stirring in the cream.
  • Blend time: Grab a food processor, or better yet an immersion blender and give the soup a quick pulse. Once you’ve reached the desired consistency of the perfect creamy soup, add a little salt, black pepper and lemon juice to taste.
  • To finish: Top with the roasted seeds, pumpkin oil and pickled pumpkin.

Et voila! The perfect meal to warm you up on those cold days.

Large dark pot with cut pumpkin, carrots, apple, curry powder, and pumpkin seeds | Hurry The Food Up

Pumpkin carrot soup FAQs

I’ve answered the top soup questions,

How to store and reheat?

If you have any leftover soup this is an easy recipe to store for the next day. Once cooled, pop it in an airtight container and store it in the fridge. It will be good for a few days.

To reheat, pop it into a pan and warm through on the stove, or alternatively put it into a microwave-safe bowl and warm through in a microwave instead.

What to serve with soup?

A top choice to serve with soup is crusty bread, or a sourdough toast. You’ve got to be able to dip it right. You could even make some homemade croutons or toasted garlic bread – delish!

Can I make it ahead?

Like any homemade soups this one is easy to batch cook and make ahead. Increase the quantity of ingredients and it can be kept in the freezer for future meals or eaten fresh throughout the week.

Take a look at these 11 meal prep ideas for inspiration.

Is pumpkin soup healthy?

Pumpkin soup is really healthy as it’s full of vitamins, minerals, and antioxidents like beta-carotene.

Can you lose weight by eating pumpkin soup?

This pumpkin soup recipe is low fat and full of nutrition so it could definitely help you lose weight as part of a calorie-controlled diet (check out these easy low fat vegetarian recipes for more inspo!).

Two bowls with pumpkin and carrot soup. Around them there is a bowl with pumpkin seeds, cut board with bread | Hurry The Food Up

Recipe Variations

  • Different veg: You could switch up the seasonal veg in this recipe if you can’t get hold of a pumpkin. I definitely prefer fresh pumpkin, but at a push canned pumpkin would be a great alternative.
  • Go vegan: If you’re looking for a vegan soup option, you can switch out the dairy cream for a vegan alternative like cashew cream or coconut cream.
  • Toppings: You could change the toppings if you can’t get pumpkin oil or you’re not keen on pumpkin seeds.

Try heating things up more with a sprinkle of chili flakes, or cool it down with some sour cream and fresh parsley.

More Recipes Like This

If you love this pumpkin carrot soup as much as I do take a look at these other delicious recipes:

Two bowls with pumpkin and carrot soup. Around them, there is a bowl with pumpkin seeds, a cut board with bread | Hurry The Food Up
The Best Pumpkin Carrot Soup
4.80 from 15 votes
Pumpkin and carrot soup is a hearty fall favorite of mine. There is nothing like a warming soup at this time of year!
Cuisine:American, British, German
Diet: egg-free, gluten-free
Prep Time:10 minutes
Cook Time:20 minutes
Total Time:30 minutes
Servings:4 servings
Author: Heiko & HurryTheFoodUp


For garnish:

  • ¼ cup pumpkin seeds
  • pumpkin oil (for garnish)
  • pickled pumpkin (for garnish)


  • Chop the pumpkin and carrots into rough cubes.
    ½ hokkaido pumpkin, 4 carrot
    Large dark pot with cut pumpkin, carrots, apple, curry powder, and pumpkin seeds | Hurry The Food Up
  • Dice the onion.
    1 onion
  • Add the oil to a large pot and put on medium heat.
    2 tbsp olive oil
  • Add the chopped veg and fry gently for five minutes, stirring occasionally.
  • Chop the apple.
    1 apple
  • Add the curry powder, apple and water and fry for another 2 minutes.
    ¼ cup water, 1 tbsp curry powder
  • Add the vegetable broth and let it all simmer for 15 minutes.
    3 cups vegetable broth
  • Take off the heat. THEN, add the cream cheese and give it a good stir. NOTE: Don't boil the soup once the dairy is in, the fat might separate then.
    0.5 cup low fat cream cheese
  • Use a masher or hand blender to give the soup a quick pulse. To finish the soup off add a pinch of salt and pepper and lemon juice. Have a test and see if it needs a little more salt or lemon. Done!
    Salt and pepper to taste, ½ lemon
  • As you serve the soup, add some pickled pumpkin pieces, (roasted) pumpkin seeds and pumpkin oil to each bowl.
    pumpkin oil, pickled pumpkin, ¼ cup pumpkin seeds
  • Voilà, done!


Gotta love a good soup! We also have a sped up, but still delicious, red onion soup over here. Yummy. If you’re looking for something more ‘main meal’, then this African peanut soup is top of the league!


Nutrition Facts
The Best Pumpkin Carrot Soup
Amount per Serving
% Daily Value*
Saturated Fat
Trans Fat
Polyunsaturated Fat
Monounsaturated Fat
Vitamin A
Vitamin C
* Percent Daily Values are based on a 2000 calorie diet.
DID YOU MAKE THIS RECIPE?Tag @HurryTheFoodUp on Instagram so we can admire your masterpiece!

If I could give this recipe a five star rating I would. With it’s beautiful orange glow and warming taste, my pumpkin soup recipe is a firm family favourite, and I’m sure it will become a treasured recipe in your home too (and if you like it, we’ve got 25 more pumpkin soup recipes for you to try this fall!).

If you’d like more recipes with simple ingredients take a look at this collection of 60 Low Calorie Vegetarian Meals.


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Recipe Rating

  1. Hi
    I think there’s a wee error on line 6
    You don’t add the pumpkin seeds but the apple right?

    1. You’re right Donna! It’s fixed 🙂

  2. Family really loved this. Really smooth and filling and super easy to make.

    1. so good to hear Ilse!!