ROASTED PUMPKIN + CARROT SOUP
6 People
193 Cals
ROASTED PUMPKIN + CARROT SOUP
6 People
193 Cals
About the recipe
That golden, velvety bowl of comfort — intensely sweet, beautifully smooth, endlessly adaptable.This Roasted Pumpkin and Carrot Soup is one of those recipes that earns a permanent place in your repertoire. Roasting the vegetables first is the secret — the oven caramelises their natural sugars, drawing out a deep, complex sweetness you simply can't achieve by boiling. The result is a soup that's silky, golden and richly flavoured, with a warmth that feels like a hug in a bowl. Made with just a handful of wholesome ingredients, it's naturally gluten-free, easy to make dairy-free, and comes together in under an hour. Serve it simply with crusty sourdough, or take it somewhere more exciting with a swirl of coconut milk, a spoonful of peanut butter and a dash of tamari for a satay-style twist. Either way, it's nourishing, satisfying and deeply delicious — exactly the kind of healthy cooking I love to share.Why This Soup Is So Good For YouPumpkin and carrots are two of nature's richest sources of beta-carotene — the powerful antioxidant your body converts into vitamin A, essential for healthy skin, strong immunity and good vision. Together they deliver a beautiful hit of vitamins C and E, potassium and fibre, all in one deeply nourishing bowl. The addition of fresh ginger brings natural anti-inflammatory properties and supports healthy digestion, while garlic offers its well-known immune-boosting benefits. Coconut milk adds a gentle richness along with medium-chain fatty acids that are easily used by the body for energy. Blending everything into a smooth soup makes the nutrients highly bioavailable — easy for your body to absorb and use. It's naturally low in calories, naturally gluten-free, and genuinely satisfying thanks to the fibre content that keeps you full and your blood sugar steady. This is exactly the kind of food I've built my philosophy around — simple, whole ingredients working together to make you feel vibrant from the inside out.
Nutrition Per Serving
193
Calories
6g
Fat
3g
Saturates
9g
Sugars
236mg
Salt
4g
Protein
24g
Carbs
8g
Fibre
Ingredients
Switch measurement units
- 1 kg butternut pumpkin peeled + diced (½ pumpkin)
- 500 g carrots sliced (3–4 carrots)
- 2 onions sliced
- 1 clove garlic sliced
- 2 tbsp extra virgin olive oil
- 1 litre water or vegetable stock
- 120 ml coconut milk
- pinch sea salt
- ½ tsp curry powder optional
- 1 tbsp fresh ginger finely chopped optional
- 1 tbsp peanut butter optional but recommended
- 1 tbsp tamari soy sauce to season optional
Method
- Preheat your oven to 200°C and line two baking trays with baking paper.
- Roast the vegetables. Spread the pumpkin and carrot over the lined trays in a single layer.
- Drizzle with a little olive oil and season with a pinch of sea salt.
- Roast for 30–40 minutes until tender and lightly caramelised at the edges.
- While the vegetables roast, heat a little olive oil in a large saucepan over medium heat.
- Add the onions and sauté until soft and golden — about 8–10 minutes.
- Add the garlic and ginger and cook for a further 3 minutes until fragrant.
- Blend until smooth. Add the roasted pumpkin and carrot to the saucepan with the onion mixture.
- Pour in the water or stock and blend everything together using a stick blender (or transfer in batches to a standing blender) until silky smooth.
- Finish the soup. Pour the blended soup into a large pot. Stir through the coconut milk, and if using — the curry powder, peanut butter and tamari. Taste and adjust seasoning, adding more water or stock if you'd like a thinner consistency.
- Heat gently on the stove until warmed through.
- Ladle into bowls and finish with a swirl of coconut milk or cream, or a generous dollop of natural yoghurt.
Notes + Variations
Keep it simple: skip the optional additions and serve with a generous dollop of yoghurt and a drizzle of good olive oil. Sometimes the most beautiful version is also the most minimal.
Satay twist: add the curry powder, peanut butter and tamari together — this combination transforms the soup into something deeply warming and complex. Highly recommended.
Add protein: stir through a tin of drained cannellini beans or butter beans before blending for a heartier, higher-protein soup.
Storage: this soup keeps beautifully in the fridge for up to 4 days and freezes well for up to 3 months. Make a double batch while you're at it.
