5+ A Day

Carrot and Pumpkin Soup

Carrot and Pumpkin Soup

Carrot and Pumpkin Soup

Serves: 4

Preparation: 15 Minutes

Cooking: 40 Minutes


6 carrots, peeled & chopped
1kg pumpkin, peeled & chopped
1 onion, peeled & chopped
3 cloves garlic
2 tablespoons olive oil
½ knob fresh ginger, grated
½ teaspoon ground coriander
½ teaspoon ground cumin
½ teaspoon ground paprika
½ teaspoon ground turmeric
½ teaspoon chilli powder
4 cups vegetable stock
Pinch salt & pepper
1 cup milk or water

Garnish (optional)
Coriander leaves
Parmesan cheese
Plain yoghurt or Greek yoghurt


Heat the olive oil in a pan and add onion, cook for 5 minutes or until soft

Add pumpkin, carrots, garlic and ginger, cook for 5 more minutes

Stir in the coriander, cumin, paprika, turmeric and chilli powder and cook for 2 minutes

Add the vegetable stock and salt and pepper
Bring to a boil and simmer for 25 minutes, stirring every few minutes

Blend the soup until smooth in a food processor or use a stick blender
Add milk or water if soup is too thick

Serve the soup in bowls and garnish with sprouts, coriander leaves, Greek yoghurt and Parmesan cheese.