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4.8 from 15 votes

Pumpkin Apple & Carrot Soup

Pumpkin Apple Carrot Soup is lightly spiced, fall inspired soup recipe. It's really comforting and is an easy pumpkin recipe to make for a weeknight dinner. You can easily make this soup 2-3 days in advance and then simply heat it up before serving.

Prep Time
10 mins
Cook Time
10 mins
Total Time
45 mins
Servings: 4 servings
Calories: 206 kcal
Course: Soup
Cuisine: American

Ingredients

  • 1 sugar pumpkin
  • 1 large carrot diced
  • 2 small apples, chopped (100 grams each)
  • 1 tablespoon vegetable oil
  • 1" ginger, chopped (2 1/2 teaspoons chopped ginger)
  • 1 small red onion chopped
  • 1/4 teaspoon nutmeg powder
  • 1/4 teaspoon cardamom powder
  • 1/4 teaspoon smoked paprika
  • 1/4 teaspoon cayenne pepper
  • 1/4 teaspoon black pepper
  • salt to taste
  • 1 cup vegetable broth (or water)
  • 1/2 cup milk (or coconut milk)

Instructions

    Cup of Yum
  1. Cut your sugar pumpkin into 2 halves. Scoop out the seeds and guts.
  2. Brush little oil on top and place the pumpkin onto a baking sheet with the cut side facing down.
  3. Roast at 400 F degrees for 30-35 minutes. Remove from oven and let the pumpkin cool down a bit. Then peel off the skin and scoop out the flesh. Set aside.
  4. Heat 1 tablespoon oil in a pot on medium heat. Once the oil is hot, add chopped onion and ginger and saute for 2 minutes.
  5. Add the chopped apple and diced carrots and mix. Also add the roasted pumpkin.
  6. Now add nutmeg, cardamom powder, cayenne pepper, smoked paprika salt and black pepper.
  7. Cover the pan and cook on medium heat for 5 minutes.
  8. Add vegetable broth or water, cover and cook for another 5 minutes or till carrot and apple soften.
  9. Using your immersion blender, blend the mixture to get a smooth consistency. In case you don't have a immersion blender, let the mixture cool down a bit and then puree using your regular blender.
  10. Add milk (or coconut milk if vegan) and let the soup simmer for 2 more minutes. Check and adjust salt at this point.
  11. Pour the soup into serving bowls and serve immediately. Garnish them with some roasted pumpkin seeds.

Nutrition Information

Calories 206kcal (10%) Carbohydrates 41g (14%) Protein 5g (10%) Fat 5g (8%) Saturated Fat 3g (15%) Cholesterol 3mg (1%) Sodium 264mg (11%) Potassium 1382mg (39%) Fiber 4g (16%) Sugar 22g (44%) Vitamin A 31830IU (637%) Vitamin C 37.7mg (42%) Calcium 123mg (12%) Iron 2.9mg (16%)

Nutrition Facts

Serving: 4servings

Amount Per Serving

Calories 206

% Daily Value*

Calories 206kcal 10%
Carbohydrates 41g 14%
Protein 5g 10%
Fat 5g 8%
Saturated Fat 3g 15%
Cholesterol 3mg 1%
Sodium 264mg 11%
Potassium 1382mg 29%
Fiber 4g 16%
Sugar 22g 44%
Vitamin A 31830IU 637%
Vitamin C 37.7mg 42%
Calcium 123mg 12%
Iron 2.9mg 16%

* Percent Daily Values are based on a 2,000 calorie diet.