Recipes

Pumpkin & Carrot Soup

Name: Pumpkin & Carrot Soup
Prep time: 20 min
Cook time: 20 min
Total time: 40 min
Yield: 4-6 People
Ingredients: Water; Half a medium pumpkin, peeled. Cut in (approx. 5cm) pieces; 2 medium carrots, peeled and roughly chopped; 250ml Vegetable or chicken stock (Alternatively, you can use the cooking liquid); 700ml Coconut milk, coconut cream or milk of choice (Depending on thickness); 1½ tsp sea salt (to taste); 1 – 2 drops ginger oil (to taste); 3 tbsp maple syrup or honey (optional, to taste); Optional for Serving; Pumpkin seeds (raw or roasted); Chilli oil; Sesame seeds; Fresh parsley, coriander or sprigs of thyme

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A rich and velvety soup using coconut cream or coconut milk. As the weather cools down, this quick and easy soup is perfect for a weekday evening meal or a light snack.

TIP For a lighter soup use vegetable or chicken stock in place of coconut milk.

NOTE Double the recipe to freeze any remaining as it is great to reheat and have on hand when guests drop in. If you are using a stick/hand blender there is no need to cool the pumpkin and carrots before blending. Place the strained veggies in a large pot, add the rest of the ingredients and blend.

Used in this recipe Ginger Essential Oil.

June 17, 2026

by adminaustralia

Category Recipes

Persons

Prep Time

20 minutes

Cook Time

20 minutes

Total Time

40 minutes

Notes

Photo taken by Holly Kent.

Ingredients

Water
Half a medium pumpkin, peeled. Cut in (approx. 5cm) pieces
2 medium carrots, peeled and roughly chopped
250ml Vegetable or chicken stock (Alternatively, you can use the cooking liquid)
700ml Coconut milk, coconut cream or milk of choice (Depending on thickness)
1½ tsp sea salt (to taste)
1 – 2 drops ginger oil (to taste)
3 tbsp maple syrup or honey (optional, to taste)
Optional for Serving
Pumpkin seeds (raw or roasted)
Chilli oil
Sesame seeds
Fresh parsley, coriander or sprigs of thyme

Instructions

1. Place pumpkin and carrot pieces in a large saucepan and cover with water to approx. (5 – 7cm) above them and bring to the boil. Reduce to medium and continue cooking for 15-20 minutes, or until tender (cooking time will depend on the size of your pieces). Drain the water. Reserve 250ml the cooking liquid if you are using in place of stock. Set aside to cool for at least 10 minutes prior to blending.
3. Place the pumpkin and carrot pieces in a blender and add in the remaining ingredients. Blend until smooth and creamy. Add coconut milk in batches until the desired consistency is reached while blending.
4. The soup is now ready to serve.
5. Garnish with chopped parsley, coriander or a sprig of fresh thyme, serve with a salad and warm bread. The soup will keep for 3 – 4 days refrigerated and you can freeze for up to a month.
6. To reheat the soup, pour into a saucepan and heat over medium-heat, stir often until heated thoroughly. Do not allow to boil. You may want to add a little more coconut milk or stock to thin the soup.