Roasted Pumpkin & Carrot Soup
Vegetarian Recipe

  • Like 6
  • 41 Minutes
  • Serves 5
  • Easy
  • 330°F Heat
Roasted Pumpkin & Carrot Soup

Recipe's Ingredients

Adjust Servings:
2 lb. Pumpkin
3 medium Carrots peeled and sliced
2 cloves Garlic
1 teaspoon Olive Oil
1 cup Vegetable Stock
1 cup Coconut Cream
To taste Pepper
To taste Bread Crumbs
For Design
Sprinkle 1/4 cup Pumpkin Seeds
Sprinkle some Rocket Leaves
If you are Not Vegetarian
Instead of Vegetable stock, use 1 cup Chicken Stock

Nutritional information for Roasted Pumpkin & Carrot Soup

Saturated Fat

It has a great, sweet and creamy flavor. Also, the roasted pumpkin and carrot soup can be used for weight-loss diets and detox (details in directions).

Did you Know?

There are more than 45 different varieties of pumpkin.

  • Low Calorie Recipes
  • Low-Fat Recipes
  • On Diet Recipes
  • Vegetarian Recipes


  • For Design

  • If you are Not Vegetarian

Steps for Roasted Pumpkin & Carrot Soup

35 Minutes

Bake the pumpkin, carrots, and garlic

Preheat oven to 170°C. Slice the pumpkin into cubes, peel and slice the carrots, and let the garlic unpeeled. Roast pumpkin, carrots, and garlic on a baking tray with a drizzle of oil for 20–30 minutes or until soft.

3 Minutes

Blend the roasted veggies

Remove the garlic skin first. Then, blend or mash the pumpkin, carrots, and garlic together.

3 Minutes

Combine with the rest of the ingredients

In a large saucepan, add the cream and stock, then the blended veggie mixture from step 3. Season with pepper and serve with bread crumbs. For a better design, sprinkle some rocket leaves and pumpkin seeds. If you are not a vegetarian, use chicken stock instead of vegetable one (will add more flavor). Enjoy!

Additional Info for Roasted Pumpkin & Carrot Soup


 Back to Recipe’s STEPS ↑


The vegan soups are mostly used also for weight-loss diets, detox or health benefits. No matter if you’ve adopted a vegan lifestyle or not, the Roasted Pumpkin & Carrot Soup is great for many reasons.

Content on this page…




About the Roasted Pumpkin & Carrot Soup recipe

If you like your soup to taste sweet, pumpkin and carrot are the best ingredients to start with. Besides the main ingredients, you can also try roasting sweet potato, onion, and mushrooms for greater vitamin intake. Lentils or chickpeas would also make a good combination for this soup. To reduce the fat in this dish reduce the amount of cream to half a cup and replace the other half with water.

For those following a gluten-free diet choose a gluten-free stock. Returning to the main recipe for Roasted Pumpkin & Carrot Soup, you can use it in your meal plan for detox, weight-loss or any other diet due to its particular type of preparation and health benefits. Pumpkin soup with carrots is a creamy and pleasant aromatic preparation that you can eat at lunch, but also at dinner. You can choose to use aromatic herbs such as rosemary, parsley or ginger.

Among the advantages of preparing the pumpkin and carrot soup is the short preparation time, the fact that it does not require too many ingredients and is very healthy due to the vegetables used. In other words, I can say about my soup recipe that is perfect for the winter season.



Choose the pumpkin well, it will make the difference between good and great soup

As a rule, the main ingredient brings all the flavor to the soup, so it is important to choose the pumpkin very carefully and well riped. Otherwise, the flavor of the soup loses its intensity of taste. If you make the pumpkin and carrot soup in autumn, you can buy your pumpkin from local farmers to ensure it will have the best flavor. Choose a pumpkin with a hard shell, which can not be easily penetrated with your nail, and which is not hit, scratched or stained. Moreover, small merchants will help you choose the right pumpkin and sell it cheaper than supermarkets.



Health Benefits for pumpkin and carrot soup

The pumpkin and carrot combination of any soup is one of a kind. There are a lot of health benefits regarding these two veggies, the benefits shown below.


Pumpkin’s health benefits

Pumpkin is a vegetable rich in vitamins, minerals, and low in calories. It is a good source of beta-carotene – a compound that your body turns into vitamin A. If you consume pumpkin often, especially during the fall, when it is in season, you will enjoy the following benefits:

  • pumpkin contains fiber, potassium, and vitamin C, nutrients that can lower the risk of developing heart disease;
  • a diet rich in beta-carotene can reduce the risk of prostate cancer;
  • the substances found in pumpkin seeds and pulp help the tissues to absorb glucose better; thus, those who often use pumpkin have a lower risk of suffering from type 2 diabetes;
  • pumpkin has a high fiber content, which slows the absorption of sugar into the blood and maintains the health of the intestinal tract;
  • due to its high vitamin C content, pumpkin helps you have a strong immune system.


Carrot’s health benefits

Carrot is extremely low in fat and protein. The carrots contain beta carotene, biotin (a B vitamin which plays an important role in metabolism), phylloquinone (vitamin K1 is important for blood coagulation), potassium (important for blood pressure control), Vitamin B6 (helps with the conversion of food into energy). The carrots have also some antioxidants like Alpha-carotene, Lutein, Lycopene, Polyacetylenes, and Anthocyanins.



How can you extend the pumpkin’s life

If you have bought more pumpkins or maybe picked them right out of your garden, it is good to know that they can be kept for three to four months in cool, well-ventilated places. After you portion it, the pumpkin can be stored for another two days in the refrigerator. Do not freeze them!



What goes well with roasted pumpkin and carrot soup?

To complete the soup, you can serve with your favorite salad or vegetable dish. Try to include some meat, nuts, tofu, eggs or legumes with the salad. Basically, it can be eaten with any main course, as long it is also healthy.


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