Pumpkin Carrot Soup

Pumpkin Carrot Soup is a stew or soup recipe ready in 35 min. It makes 4 servings, each 160 kcal with 3 g protein. Beginner level, 10 ingredients, and it keeps for work lunches.

Recipe by @bitesofberi, adapted and measured by Cookpath.

  • 35 min15 min hands-on
  • Beginnerlevel
  • 160kcal a serving
  • 3 gprotein
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Pumpkin Carrot Soup

What is Pumpkin Carrot Soup

A smooth blended soup of pumpkin and carrots with onion, garlic and ginger, made with a few simple ingredients.

More:Meal prep recipesLow-calorie meals

How to make Pumpkin Carrot Soup

Tips from the cook

  • Cut the pumpkin and carrots into small to medium chunks: big pieces take a lot longer to cook.
  • Don't leave out the onion, garlic or ginger. With so few ingredients, the soup turns bland without them.
  • For more flavour, roast the vegetables with olive oil in the oven instead of cooking them in the pot.
  • A splash of coconut milk makes it creamier; chilli flakes give it some heat.
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Goes well with

Sides from Cookpath that balance this dish, the same picks the app suggests.

Lemon Garlic Grilled Shrimp50 min · 380 kcalPistachio Crusted Salmon30 min · 670 kcalCucumber Dill Salad15 min · 50 kcalGarlic Confit Bruschetta1 h 45 min · 190 kcal

Meal prep and storage

Good as a work lunch

Still good after 2 to 3 days in the fridge, cold or microwaved.

Keeps 3–5 days in the fridge or 3–4 months in the freezer.

Prep a few days

See this week’s meal prep plan on the blog, or plan your own week in the app.

Pumpkin Carrot Soup substitutions

Out of something, or cooking around an allergy. Each swap was checked against a source.

Onion2 options
  • Leek, white and light-green part 1:1 by volume

    Still an allium; raw dishes.

  • Fennel bulb, finely diced 1:1 by volume

    Sweet aniseed note; raw dishes.

Vegetable stock2 options
  • Celery-free vegetable stock (check label) 1:1 by volume
  • Water + salt + pinch of herbs 1:1

    Less depth.

Serve it with

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