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Carrot and Pumpkin Soup

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  • Author: Ella @myconvenientkitchen
  • Total Time: 35 minutes
  • Yield: 4 1x


  1. 2 tablespoons olive oil
  2. 1 medium brown onion, finely chopped
  3. 3 cloves garlic, peeled and crushed
  4. 4 cm piece fresh ginger, peeled and grated
  5. 2 teaspoons curry powder
  6. 1 teaspoon ground cumin
  7. 1 teaspoon ground coriander
  8. 1 teaspoon paprika
  9. 1kg Butternut pumpkin, peeled and diced
  10. 500g carrots, peeled and diced
  11. 6 cups vegetable stock (homemade or store-bought)
  12. Salt and pepper, to taste
  13. Fresh coriander (cilantro), chopped, for garnish
  14. Low-fat natural yoghurt or Greek yoghurt, for garnish


Aromatics and Spices:

Heat olive oil in a large pot over medium heat. Add the chopped onion and sauté until softened, about 5 minutes.

Add crushed garlic, grated ginger, curry powder, ground cumin, ground coriander and paprika. Stir well and cook for another 2 minutes until fragrant.

Add the Vegetables:

Add the diced pumpkin and carrots. Cook for 5-7 minutes until slightly caramelized, stirring occasionally.

Simmer the Soup:

Pour in the vegetable stock. Bring to a boil, then reduce the heat to low. Cover and simmer for 20-25 minutes, or until the pumpkin and carrots are tender.

Blend the Soup:

Use an immersion blender to blend the soup until smooth and creamy. Alternatively, carefully transfer the soup in batches to a blender and blend until smooth.

Adjust Consistency and Seasoning:

If needed, add a little milk to adjust the consistency of the soup to your liking.

Season with salt and pepper to taste.


Ladle the soup into serving bowls. Garnish each bowl with a dollop of low-fat natural yoghurt or Greek yoghurt, chopped fresh coriander (cilantro), and toasted sliced almonds (if using).

Serve hot, accompanied by crusty bread or pita bread.



Roasting Option: 
For added depth of flavour, consider roasting the diced pumpkin and carrots in the oven with a drizzle of olive oil and a sprinkle of salt and pepper before adding them to the soup.
Prepare Vegetables:
Place vegetables on a lined baking sheet, drizzle with olive oil, and season with curry powder, ground cumin, ground coriander, paprika, salt, and pepper. Toss to coat evenly.
Spread vegetables in a single layer and roast in a preheated oven at 200°C (400°F) for 25-30 minutes, stirring halfway until tender and slightly caramelised. Let cool slightly.
Cook carrot and pumpkin soup: 
Heat oil in a large pot over medium heat, add garlic, and fry for 1 minute. Add roasted vegetables and vegetable stock, then simmer until fully cooked and flavours meld.

  • Prep Time: 10
  • Cook Time: 25
  • Category: Lunch
  • Method: Stove top
  • Cuisine: Australian