pumpkin carrot apple soup
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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 Time10 mins
Cook Time35 mins
Total Time45 mins
Course: Soup
Cuisine: American
Keyword: apple recipes, easy pumpkin recipes, easy soup recipe, pumpkin apple carrot soup
Servings: 4 servings
Calories: 206kcal


  • 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 cups vegetable broth (or water)
  • 1/2 cup milk (or coconut milk)


  • Cut your sugar pumpkin into 2 halves. Scoop out the seeds and guts.
  • Brush little oil on top and place the pumpkin onto a baking sheet with the cut side facing down.
  • 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.
  • 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.
  • Add the chopped apple and diced carrots and mix. Also add the roasted pumpkin.
  • Now add nutmeg, cardamom powder, cayenne pepper, smoked paprika salt and black pepper.
  • Cover the pan and cook on medium heat for 5 minutes.
  • Add vegetable broth or water, cover and cook for another 5 minutes or till carrot and apple soften.
  • 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.
  • Add milk (or coconut milk if vegan) and let the soup simmer for 2 more minutes. Check and adjust salt at this point.
  • Pour the soup into serving bowls and serve immediately. Garnish them with some roasted pumpkin seeds.


Calories: 206kcal | Carbohydrates: 41g | Protein: 5g | Fat: 5g | Saturated Fat: 3g | Cholesterol: 3mg | Sodium: 264mg | Potassium: 1382mg | Fiber: 4g | Sugar: 22g | Vitamin A: 31830IU | Vitamin C: 37.7mg | Calcium: 123mg | Iron: 2.9mg