Pumpkin and Carrot Soup - Hurry The Food Up

Restaurant-level Pumpkin and Carrot Soup Recipe

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Pumpkin and Carrot Soup topped with pumpkin seeds

Pumpkin and carrot soup is everywhere. Just like pumpkins themselves at this time of year, you can’t turn without seeing one. They’re virtually throwing themselves at you.

And you know what? They’re mostly ignored too.

There are so many pumpkin and carrot soup recipes around, that to stand out, they’ve got to be something special. And this one is. Oh yes.

If you know this blog, then you’ll know we like our food quick. But when we say quick, 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. Oh no.

In fact, that’s really the opposite of what we want. So, for good measure, we’re going to add extra flavour too. You know what pairs really well with pumpkin and carrot?

Apple. Yep, it’s awesome. That little surprise burst of sweetness is just what this dish needs, and I’d never make it without apple again.

And you know what pears (sorry) really well with sweet apple? 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.

Soup ingredients including pumpkin and carrots
Soup vegetables in a pan with spices

Pumpkin and carrot soup – or should that be squash?

In many 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.

Check out the various varieties of pumpkins – see which flavour suits you. It can also be a great idea to buy whatever is on offer.

Huge batches of pumpkins and squashes often get harvested at the same time, and if stores are overloaded then the price comes down for a quick sale.

Over the autumn/fall period it’s not uncommon to see a different variety of squash on sale every week!

Bowls of pumpkin soup with bread

To peel or not to peel?

Another great question. Many pumpkins and squashes have an edible outside – so peeling is really up to you.

You’ll save time if you don’t peel, and for a soup, the skin will get blended anyway. This list also says whether the skins are edible or not.

If you do decide to cook the pumpkin with the skin on, make sure you give it a good scrub first!

So, choose a pumpkin or squash, grab your carrots, apple and jar of pickled pumpkin and you’ll have a restaurant-level pumpkin and carrot soup ready and waiting in no time.

Is pumpkin soup healthy?

Our pumpkin and carrot soup recipe is packed with fruits and veggies that each bring their own benefits, but the star of this dish has to be the pumpkin!

Health benefits of pumpkin 

It turns out the pumpkin is a total powerhouse of nutritional benefits! Here’s just some of the many reasons why you might want to include it in your cool weather cooking repertoire: 

High in vitamins

Pumpkins contain vitamins A, B2, C, and E alongside copper, magnesium, iron and more. A single cup of pumpkin contains around 200% of an adult’s Reference Daily Intake (RDI) of vitamin A!

High in fiber

Pumpkin is a fantastic source of fiber and contains both soluble and insoluble varieties. High fibre content is linked to a whole range of benefits including supporting healthy digestion, lower cholesterol and lower blood pressure. It can also help to manage blood sugar levels and keep you fuller for longer. Phew, is there anything fiber doesn’t do?

Low in calories

Thanks to it’s high water content, pumpkin is actually fairly low in calories – just under 50 calories per cup for many varieties. Combined with all of those vitamins, minerals and fiber, it’s a brilliant food to incorporate into your diet if you’re trying to lose weight.

You can read more about the health benefits of pumpkin here and get even more tips from this guide to the benefits of pumpkins according to nutritionists.

The other ingredients in this recipe are pretty darn healthy, but if you have concerns about adding the sour cream, simply swap it out for greek yoghurt for the same creamy, tangy flavour. You may also want to ensure that the vegetable broth you use is low sodium if you want to lower the salt levels.

Bowls of winter soup with seeds and bread

Pumpkin carrot soup FAQ’s

We’ve answered the most common queries about our pumpkin soup recipe below, but if you still have questions just let us know in the comments!

Can I freeze pumpkin soup?

Definitely! This soup recipe has a dairy based cream in it, which can make freezing and heating slightly trickier. If you are concerned the sour cream may curdle when reheated from frozen, you could omit the cream and add it to each serving individually after cooking. Alternatively, add it as the recipe states but make sure to cook it slowly and don’t bring to the boil as you reheat.

In either case, you will want to make sure your soup is well cooled and tightly sealed before popping it into the freezer.

How long does pumpkin soup last in the fridge?

Since this recipe contains sour cream you may want to store it in the fridge for no more than 4 days. You can always pop any extra in the freezer.

What goes with pumpkin carrot soup?

We recommend serving it up with a slice of crusty bread for that perfect winter lunch or dinner. If you’re trying to keep things healthy, choose a whole grain option. Rye bread works particularly well in combination with the soup thanks to its rich savoury flavour.

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Pumpkin and Carrot Soup

Take your soups to the next level with this quick but quality pumpkin and carrot soup recipe. No more run of the mill soup for you!
Course Appetizer, Soup, Starter
Cuisine American, British, German
Time 30 minutes
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4 people
Calories 361kcal
Author Heiko & HurryTheFoodUp


  • ½ hokkaido pumpkin (½ hokkaido pumpkin equals roughly 500g/17.5 oz; sugar pumpkin or butternut works too)
  • 4 carrot
  • 1 apple
  • 1 onion
  • 4 tbsp olive oil
  • ¼ cup water
  • 3 cups vegetable broth
  • 1 tbsp curry powder
  • 1 cup low fat sour cream (Greek yogurt works too)
  • salt and pepper to taste
  • ½ lemon juiced
  • ¼ cup pumpkin seeds


  • pumpkin oil (for garnish)
  • pickled pumpkin (for garnish)


  • Chop the pumpkin and carrots into rough cubes.
  • Dice the onion.
  • Add the oil to a large pot and put on medium heat.
  • Add the chopped veg and fry gently for five minutes, stirring occasionally.
  • Chop the apple.
  • Add the pumpkin seeds, curry powder, apple and ¼ cup water and fry for another 2 minutes.
  • Add the stock and let it all simmer for 10 minutes.
  • Finally, add the cream and give it a good stir.
  • 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!
  • As you serve the soup, add some pickled pumpkin pieces, (roasted pumpkin seeds) and pumpkin oil to each bowl.
  • 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
Pumpkin and 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.
Show us your version!Tag @HurryTheFoodUp on Instagram and hashtag #hurrythefoodup.

If our pumpkin and carrot soup recipe has you in the mood for trying other cosy autumn dishes, look no further than our Fall recipes section where you’ll find a Healthy Sweet Potato Soup, Curried Parsnip Soup and more. Bring on that chilly autumn weather!

About Dave

From the UK to Germany with many stops along the way. Food without meat is the best type of food. And I plan to share it!

This article has been medically reviewed by James Bell

Healthy, nutritious and absurdly tasty food? That’s what I’m all about. I love recipes which are full of flavour but are good for you too. My job in family medicine led me to become a nutrition professional as well, with an aim to get people healthier just by the food they eat.

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