Creamy Pumpkin, Carrot & Ginger Soup

Rich with roasted vegetables and spiced with warming aromats, this soup will be one of your new lunchtime go-tos. Crunchy, omega-3 pumpkin seeds provi...de texture whilst the roasted gourd (pumpkin) adds an indulgent creaminess without the need for dairy. Read more

Prep time
15 minutes
Cook time
30 minutes
FREEZER FRIENDLY
Yes
SHELF LIFE
3 days
Why is this healthy?
Plant
points
Herbs &
spices
Nuts &
seeds
Contains
Ingredients
Serves 2
carrot
cut into 2cm rounds
olive oil
ginger
grated
red chilli flakes
cinnamon (ground)
pumpkin
2cm cubed
spring onion
sliced green parts only
vegetable stock
use low FODMAP vegetable stock
pumpkin seeds
toasted
Why is this healthy?
Plant
points
Herbs &
spices
Nuts &
seeds

NUTRITION PER SERVING (Read more)

386kcal
Calories
12g
Protein
30g
Total Fat
23g
Carbs
9g
Fibre
11g
Sugars
112mg
Calcium
9%
 
4mg
Iron
24%
 
213mg
Magnesium
51%
 
429mg
Phosporus
34%
 
765mg
Potassium
16%
 
777mg
Sodium
34%
 
3mg
Zinc
27%
 
1mg
Copper
63%
 
0mg
Vitamin B1
35%
 
0mg
Vitamin B2
18%
 
3mg
Vitamin B3
16%
 
0mg
Vitamin B6
14%
 
46mcg
Vitamin B9
12%
 
2089mcg
Vitamin A
232%
 
0mcg
Vitamin B12
0%
 
19mg
Vitamin C
22%
 
0mcg
Vitamin D
0%
 
5mg
Vitamin E
30%
 
53mcg
Vitamin K
44%
 
Calories: 386kcal; Protein: 12g; Total Fat: 30g; Carbs: 23g; Fibre: 9g; Sugars: 11g; Calcium: 112mg (9%); Iron: 4mg (24%); Magnesium: 213mg (51%); Phosporus: 429mg (34%); Potassium: 765mg (16%); Sodium: 777mg (34%); Zinc: 3mg (27%); Copper: 1mg (63%); Vitamin B1: 0mg (35%); Vitamin B2: 0mg (18%); Vitamin B3: 3mg (16%); Vitamin B6: 0mg (14%); Vitamin B9: 46mcg (12%); Vitamin A: 2089mcg (232%); Vitamin B12: 0mcg (0%); Vitamin C: 19mg (22%); Vitamin D: 0mcg (0%); Vitamin E: 5mg (30%); Vitamin K: 53mcg (44%)
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Notes

Alternatives:
pumpkin - peeled butternut squash, celeriac, sweet potato
toasted pumpkin seeds - toasted sunflower seeds, toasted pine nuts
chilli flakes - cayenne pepper, paprika

Why is this healthy?
Plant
points
Herbs &
spices
Nuts &
seeds
Contains
Ingredients
Serves 2
carrot
cut into 2cm rounds
olive oil
ginger
grated
red chilli flakes
cinnamon (ground)
pumpkin
2cm cubed
spring onion
sliced green parts only
vegetable stock
use low FODMAP vegetable stock
pumpkin seeds
toasted

Ingredients

Serves 2
carrot
cut into 2cm rounds
olive oil
ginger
grated
red chilli flakes
cinnamon (ground)
pumpkin
2cm cubed
spring onion
sliced green parts only
vegetable stock
use low FODMAP vegetable stock
pumpkin seeds
toasted

Method

Your notes

1

Gather your ingredients and preheat the oven to 200°C/180°C fan/gas 6.

2

Toss the carrots and pumpkin into a baking tray. Add half of the olive oil, season with salt and black pepper and roast for 20 minutes.

3

Meanwhile, heat a large pot over a medium-high heat and add the remaining olive oil. Add the ginger, spring onions, chilli flakes and cinnamon, then fry for 30 seconds, until fragrant.

4

Add the roasted vegetables and stock to the pot and simmer for 5 minutes. Then blend with a hand blender until smooth. Taste and adjust seasoning with salt and pepper.

5

Divide the soup into serving bowls, drizzle with a little olive oil and garnish with the pumpkin seeds. Sprinkle over more chilli flakes if you like it spicy!

Notes

Alternatives:
pumpkin - peeled butternut squash, celeriac, sweet potato
toasted pumpkin seeds - toasted sunflower seeds, toasted pine nuts
chilli flakes - cayenne pepper, paprika

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