Creamy Roasted Pumpkin Soup

A smooth and comforting roasted pumpkin soup with carrot, warming spices and a touch of coconut milk for a naturally creamy finish.

PREP TIME

10 min

COOK TIME

35 min

SERVINGS

2

DIFFICULTY

Easy

NUTRU NUTRITION SNAPSHOT

What’s inside your bowl.

Estimated nutrition per serving, based on the ingredients and quantities used in this recipe.

Calories

280 kcal

Protein

7 g

Carbs

37 g

Fat

13 g

Fibre

8 g

Sugars

13 g

Salt

0.7 g

INGREDIENTS

For 2 servings

FOR THE SOUP

500 g pumpkin or butternut squash, peeled and cubed
100 g carrot, sliced
80 g onion, roughly chopped
2 garlic cloves — about 8 g
10 ml extra virgin olive oil
500 ml low-salt vegetable stock
80 ml light coconut milk
½ tsp ground cumin
¼ tsp ground turmeric
Pinch of ground nutmeg
Freshly ground black pepper
Salt, if needed

FOR SERVING

10 g pumpkin seeds
Fresh parsley or coriander
A small swirl of coconut milk, optional

METHOD

1. Roast the vegetables
Preheat the oven to 200°C. Place the pumpkin, carrot, onion and garlic on a baking tray. Drizzle with the olive oil, add the cumin, turmeric, nutmeg and black pepper, then toss to coat.

2. Cook until tender
Roast for around 25–30 minutes, turning once, until the pumpkin and carrot are tender and lightly caramelised.

3. Blend the soup
Transfer the roasted vegetables to a saucepan. Add the vegetable stock and coconut milk, then blend until completely smooth and creamy.

4. Adjust the consistency
Warm gently over medium heat for 5 minutes. Add a little extra stock or water if you prefer a thinner soup. Taste and add salt only if needed.

5. Finish & serve
Divide between two bowls. Top with pumpkin seeds, fresh herbs and, if desired, a small swirl of coconut milk. Finish with freshly ground black pepper.

WHY IT’S GOOD FOR YOU 🌿

Packed with colourful vegetables
Pumpkin, carrot, onion and garlic bring a variety of plant-based nutrients and naturally vibrant colour to each bowl.

A source of fibre
Pumpkin, carrot and seeds contribute fibre as part of a varied and balanced diet.

Unsaturated fats
Extra virgin olive oil and pumpkin seeds provide predominantly unsaturated fats.

Comforting without feeling heavy
Roasted vegetables create a naturally smooth, satisfying texture, while a touch of coconut milk adds creaminess and flavour.

NUTRU TIP 🌿

Make it ahead.

This soup keeps well in the fridge, making it perfect for an easy lunch or dinner. Prepare a larger batch, then add the pumpkin seeds and fresh herbs only when serving for extra texture and freshness.

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