Roasted pumpkin soup with carrot & garlic

I know there are a lot of pumpkin soup recipes out there and lots of different ways to make it. This is my favourite, because it tastes so good and also because it’s easy to make.

And if you know me and my recipes, that’s how I roll! I don’t like to spend hours faffing in the kitchen, it’s just not my thing. Preparing and eating quick healthy meals, on the other hand, is something I love to do.

I love hearty, healthy soups and stews in the Winter. Have a read of WINTER WARMERS post for more great hearty and healthy recipe ideas.

Make this delicious roasted pumpkin soup from Wendy's Way to Health
Make this delicious roasted pumpkin soup from Wendy's Way to Health
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The pumpkin and carrots are roasted in the oven with some garlic and a few spices. Then you throw it all in a blender with some stock and you have a delicious, creamy pumpkin soup. 

I like to change the spice blend, depending on my mood, so I’m giving you a couple of different options.

This soup is comforting and nourishing on a cold Winter’s night. Just add some good quality crusty bread, or grilled cheese on toast. Or while you’ve got the oven on, make a batch of my CHEESE AND BACON MUFINS.

For a light, healthy soup for lunch try my BROCCOLI AND TOMATO SOUP 

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Here’s the recipe


Roasted pumpkin soup in a bowl
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This delicious pumpkin soup with carrots & garlic is the perfect easy Meatless Monday meal.
Course dinner, Soup
Cuisine American, Australian
Keyword pumpkin soup
Prep Time 20 minutes
Cook Time 50 minutes
Total Time 1 hour 10 minutes
Servings 2 people
Calories 241kcal


  • 1 medium Butternut pumpkin (squash) OR
  • ½ any round pumpkin: Kent, Grey, etc
  • 2 large carrots
  • 4 garlic cloves
  • 1-2 tsp Hungarian paprika
  • 1-2 tsp turmeric
  • 2 litres chicken or vegetable stock
  • extra virgin olive oil
  • salt & pepper


  • Pre heat oven to 175℃ and line two baking trays with baking paper.
  • Roughly chop the pumpkin and carrots and spread evenly onto the baking trays.
  • Lightly smash the garlic cloves using the side of a knife and add 2 to each tray.
  • Splash the veggies generously with olive oil and make sure they're well coated. Then sprinkle evenly with the paprika and turmeric.
  • Bake in the oven for about 45 minutes, or until the pumpkin and carrots are soft.
  • Remove from the oven and allow to cook for 10-15 minutes. Then add all of the veggies to a large blender jug or food processor. Don't forget to remove the skin from the garlic.
  • Add a good shake of salt & ground black pepper and the stock and blend until smooth. If the soup is too thick, add water until you reach your desired consistency.

Recipe notes

  1. The other spice mix I like to use is ginger and cinnamon. About a teaspoon of minced ginger and ½ teaspoon of cinnamon.
  2. Add a dollop of cream, yoghurt or coconut milk and enjoy with fresh crusty bread or grilled cheese on toast.
Serving: 1bowl | Calories: 241kcal | Carbohydrates: 43.9g | Protein: 4.7g | Fat: 8.1g
Love this recipe? Have you made it?Share your pics on my Facebook page @wendyswaytohealth



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This roasted pumpkin soup is a perfect healthy Winter Warmer

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