Pumpkin and Carrot Soup - stand out from the crowd - pumpkin and carrot soup serving inspiration #onion #cream |

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 432 kcal
Author Heiko & HurryTheFoodUp


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


US Customary - Metric


  1. Chop the pumpkin and carrots into rough cubes.
  2. Dice the onion.
  3. Add the oil to a large pot and put on medium heat.
  4. Add the chopped veg and fry gently for five minutes, stirring occasionally.
  5. Chop the apple.
  6. Add the pumpkin seeds, curry powder, apple and ¼ cup water and fry for another 2 minutes.
  7. Add the stock and let it all simmer for 10 minutes.
  8. Finally, add the cream and give it a good stir.
  9. 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!
  10. As you serve the soup, add some pickled pumpkin pieces, (roasted pumpkin seeds) and pumpkin oil to each bowl.
  11. Voilà, done!

Recipe Notes

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
Calories 432 Calories from Fat 284
% Daily Value*
Total Fat 31.5g 48%
Saturated Fat 10.6g 53%
Cholesterol 25mg 8%
Sodium 1235mg 51%
Potassium 929mg 27%
Total Carbohydrates 33.3g 11%
Dietary Fiber 7.7g 31%
Sugars 13.4g
Protein 9.7g 19%
Calcium 9%
Iron 35%
* Percent Daily Values are based on a 2000 calorie diet.