Pumpkin and carrot soup
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Pumpkin and carrot soup

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This creamy pumpkin and carrot soup is a delicious variation on a standard pumpkin soup. A pleasing and mellow, herby soup which is perfect for a cold autumn day.

40 minutes
6 persons
Lunch
Soup

Nutrition balance score

Great
8.2/10
Glycemic Index
Glycemic Load
41.86 (Low)
4.76 (Low)

Nutrition per serving

Kcal
96.08 kcal
Carbohydrates
Of which sugars
11.38 g
8.01 g
Total fat
Of which saturated fats
2.80 g
0.97 g
Proteins
4.90 g
Fiber
4.89 g
Sodium
633.63 mg
View all nutrients

This pumpkin and carrot soup has a mild but full-bodied flavour, but is also deliciously spicy due to addition of sage and nutmeg. Pumpkin soup is a perfect autumn soup, especially if the soup is on the thicker side.

Pumpkin soup is always fairly smooth in texture, which is why, as far as I am concerned, it always needs a counterpart which is crunchy. For this pumpkin and carrot soup, I chose pumpkin seeds, but you could use croutons if you prefer.

You can easily make this pumpkin and carrot soup vegetarian by using vegetable stock instead of chicken stock. For a vegan version, simply replace the milk with a plant-based milk in addition to the stock.

Pumpkin and carrot soup ingredients

Recipe pumpkin and carrot soup

Ingredients

6 persons
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Recipe pumpkin and carrot soup allergens

This recipe contains the following allergens. Click on the allergen to search for alternative recipes.

Sesame seeds
Peanut
Nuts
Celery
Milk
Véronique Pouw

Made by Véronique

Published at 2023-11-22, this recipe is for 6 persons and takes 40 minutes.

Updated at: 2025-07-19

Let's get started
Preparation time
10 minutes
Time cooking
30 minutes
Total time
40 minutes

Preparing the pumpkin and carrot soup –  10 minutes

Peel and coarsely chop the onion and garlic cloves. Peel and coarsely slice the carrots.

It is not necessary to peel a bottle gourd or butternut squash. Remove the pumpkin seeds and cut the pumpkin into pieces.

Pumpkin and carrot soup
Pumpkin and carrot soup

Making the pumpkin and carrot soup –  30 minutes

Heat a splash of olive oil in a large pan and sauté the onion and garlic in it until the onion has turned translucent.

Add the pumpkin and carrot pieces and fry for about 5 minutes over a high heat.

Add 600 ml of chicken stock and bring to a boil. Add a sprig of sage, if desired, place the lid on the pan and turn down the heat as soon as the soup is boiling.

Let the pumpkin soup simmer for around 15 minutes; the exact cooking time depends on the size of the pumpkin and carrot pieces.

Remove the sage sprig and purée the soup until it is as smooth as possible. You can do this with a regular blender or a stick blender.

Add 100 ml of milk and season the soup with salt, pepper and nutmeg. Garnish the soup with pumpkin seeds and fresh parsley. Enjoy!

Tips!

Which variety of pumpkin is best for pumpkin soup?

You can basically use any edible pumpkin/squash variety for making pumpkin soup. A bottle gourd has the advantage that you don't necessarily need to peel it.

Which vegetables pair well with pumpkin?

Pumpkin is a versatile vegetable which many different vegetables pair well with. Try carrots, mushrooms, sweet potatoes, leeks, spinach and many more.

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Nutritional values

Per 1 serving / piece:

Pay attention! These indicated nutritional values are based on standard tables and are therefore an estimated total. No rights can be derived from the data in the nutritional value table.
General
Kcal
96.08 kcal
Carbohydrates
Of which sugars
11.38 g
8.01 g
Total fat
Of which saturated fats
2.80 g
0.97 g
Proteins
4.90 g
Fiber
4.89 g
Sodium
633.63 mg
Show vitamines & minerals
Handy! Scroll this table horizontally to see all nutritional values per ingredient
Amount Ingredient Allergens Kcal Carbs Carbs of which sugars Fat Fat of which saturated Protein Fibers Sodium Iron Calcium Magnesium Potassium Phosphorus Copper Zinc Iodine Selenium Vitamin C Vitamin D Vitamin A Vitamin B1 Vitamin B2 Vitamin B6 Vitamin B12 Vitamin B11 Vitamin E Vitamin K Vitamin K1
116.67 gram of pumpkin 23.33 3.50 g 2.33 g 0.23 g - 1.28 g 1.17 g 2.33 mg 0.70 mg 29.17 mg 11.67 mg 151.67 mg 29.17 mg 0.09 mg 0.23 mg - - 16.33 mg - 0.02 mg 0.06 mg 0.07 mg 0.13 mg - 11.67 µg - - -
83.33 gram carrots 22.50 3.92 g 3.67 g - - 0.67 g 2.42 g 25.00 mg 0.25 mg 25.00 mg 5.00 mg 150.00 mg 33.33 mg - 0.08 mg - - 1.67 mg - 0.92 mg 0.02 mg 0.02 mg 0.04 mg - 12.50 µg - - -
0.17 onion 7.50 1.27 g 1.27 g 0.04 g 0.02 g 0.25 g 0.52 g 1.88 mg 0.10 mg 6.25 mg 2.08 mg 36.46 mg 8.75 mg 0.02 mg 0.17 mg - - 1.35 mg - - 0.01 mg 0.01 mg 0.03 mg - 2.08 µg - - -
0.67 clove garlic 2.80 0.56 g 0.02 g - - 0.12 g 0.04 g 0.08 mg 0.03 mg 3.40 mg 0.40 mg 12.00 mg 2.60 mg 0.01 mg 0.02 mg 0.03 µg - 0.28 mg - - - - 0.01 mg - 0.08 µg - - -
100 ml chicken stock celery 6.00 0.10 g - 0.50 g 0.30 g 0.50 g - 370.00 mg 0.20 mg 4.00 mg 0.50 mg 4.00 mg 3.00 mg - - - - - - - - - - - - - - -
16.67 ml whole milk milk 10.33 0.72 g 0.72 g 0.57 g 0.35 g 0.62 g - 7.33 mg - 20.00 mg 1.67 mg 26.67 mg 16.50 mg - 0.08 mg - - 0.33 mg 0.02 mg 0.01 mg 0.01 mg 0.03 mg 0.01 mg 0.07 µg 0.67 µg - - -
olive oil 1.35 - - 0.15 g 0.02 g - - - - - - - - - - - - - - - - - - - - - - -
0.17 pinch of nutmeg 0.91 0.07 g - 0.06 g 0.05 g 0.01 g 0.01 g 0.03 mg - 0.28 mg - 0.58 mg 0.35 mg - - - - - - - - - - - - - - -
0.17 sprig of fresh sage 0.72 0.11 g - 0.03 g 0.01 g 0.05 g 0.11 g 0.18 mg 0.03 mg 2.75 mg 0.72 mg 7.12 mg 0.55 mg - 0.02 mg - 0.02 µg 0.54 mg - 98.33 mg - 0.01 mg - - 3.23 µg 0.12 mg 28.58 µg -
fresh parsley 0.45 0.02 g - - - 0.06 g 0.06 g 0.40 mg 0.10 mg 0.53 mg 0.67 mg 11.33 mg 1.73 mg - 0.01 mg - - 2.13 mg - 0.01 mg - - - - 1.60 µg - - -
salt and pepper 2.93 0.76 g 0.01 g 0.04 g 0.02 g 0.12 g 0.30 g 226.09 mg 0.06 mg 2.67 mg 0.89 mg 7.39 mg 1.01 mg 0.01 mg 0.01 mg 0.34 µg 0.01 µg 0.89 mg - - - - - - 0.12 µg 0.05 mg 1.91 µg -
0.17 small handful of pumpkin seeds nuts, sesame seeds, peanut 17.25 0.35 g - 1.18 g 0.20 g 1.22 g 0.27 g 0.30 mg 0.50 mg 2.50 mg 8.00 mg 40.00 mg 40.00 mg - 0.30 mg - - - - - 0.01 mg 0.02 mg - - - - - -
    96.08 11.38 g 8.01 g 2.80 g 0.97 g 4.90 g 4.89 g 633.63 mg 1.97 mg 96.55 mg 31.59 mg 447.22 mg 136.99 mg 0.13 mg 0.92 mg 0.37 µg 0.03 µg 23.53 mg 0.02 mg 99.29 mg 0.11 mg 0.16 mg 0.22 mg 0.07 µg 31.95 µg 0.18 mg 30.48 µg -
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