Pumpkin and carrot soup with coconut

Ingredients

• 600 gpumpkin
• 250 gcarrots
• 20 gginger
• 1onion
• 1chilli
• 1 tspcoconut oil
• 250 mlvegetable stock
• 200 mllight coconut milk
• 20 gpumpkin seeds
• 20 mllemon juice
• to tastesalt
• to tasteblack pepper

Instructions

1. 1

   Chop the vegetables

   Cut the pumpkin, carrots, onion, ginger and chilli into small pieces.

2. 2

   Heat the oil

   Warm the coconut oil in a saucepan.

3. 3

   Soften the vegetables

   Add the vegetables to the pan and let everything cook together briefly.

4. 4

   Simmer the soup

   Pour in the vegetable stock and simmer everything for about 15 minutes.

5. 5

   Toast the seeds

   Meanwhile, toast the pumpkin seeds in a dry frying pan until golden brown.

6. 6

   Blend the vegetables

   Purée the cooked vegetables until smooth.

7. 7

   Add coconut milk

   Stir in the coconut milk.

8. 8

   Season the soup

   Adjust the flavour with lemon juice, salt and pepper.

9. 9

   Finish with seeds

   Scatter the toasted pumpkin seeds over the soup.

10. 10

    Serve the soup

    Enjoy.

What is pumpkin and carrot soup?

Pumpkin soup is a familiar comfort dish in many Western-style kitchens, where pumpkin is simmered until tender and blended into a smooth bowl. This version pairs it with carrots for sweetness, then adds ginger, chilli and coconut milk for warmth and creaminess.

The lemon juice and toasted seeds give the finished soup a contrasting lift and crunch. Its short simmer makes small, evenly cut pieces especially useful.

Nutrition and macros by portion

The nutrition label shows one serving as written: 276 calories, 7g protein, 29g carbs, 13g fat.

The pumpkin and carrots provide most of the carbohydrate, while the coconut milk and coconut oil contribute much of the fat. The vegetables and pumpkin seeds add some protein, with the seeds also providing a crunchy topping. Pair a bowl with a green salad or wholemeal bread to make the meal more filling.

Choosing the ingredients

Pumpkin: Use a variety suitable for cooking, with firm flesh. Cut it into small, even pieces so it softens at roughly the same pace as the carrots.

Coconut milk: Light coconut milk keeps the soup creamy while letting the pumpkin and carrot remain prominent. Stir or shake the tin before measuring if the contents have separated.

Chilli and ginger: These bring the heat and aromatic bite. If you prefer a milder soup, remove the chilli seeds or use less chilli.

Build flavour before simmering

Vegetables: After adding them to the warm coconut oil, let them cook briefly before pouring in the stock. This gives the onion, ginger and chilli a chance to release their aromas.

Stock: Add the stated 250 ml and simmer for about 15 minutes. Keep the heat gentle and check that the pieces are becoming tender rather than letting the pan boil vigorously.

Blend for a smooth texture

Tenderness: The vegetables should be soft enough to blend easily. If a piece of pumpkin or carrot still feels firm, give the mixture a little longer to simmer before puréeing.

Blending: Blend the cooked vegetables until smooth, then stir in the coconut milk. Take care when blending hot liquid, following the instructions for your blender or using an immersion blender in the saucepan.

Toast the seeds carefully

Dry pan: Toast the pumpkin seeds without adding fat, as directed, and keep them moving so they brown evenly. Take them off the heat when golden; they can darken quickly.

Timing: Toast the seeds while the vegetables simmer to make good use of the cooking time. Sprinkle them over the soup just before serving so they keep their crunch.

Finish and serve

Seasoning: Add the lemon juice after blending, then taste and adjust the salt and pepper. The citrus should brighten the soup without masking the mellow pumpkin and carrot.

On the side: Serve it on its own as a light meal, or add bread for a more substantial lunch. A simple green salad also makes a fresh contrast to the creamy soup.

Recipe notes & tips

• Cut the pumpkin and carrots into similarly sized small pieces for even cooking.
• Taste the soup after adding the lemon juice before adjusting the salt and pepper.
• Toast the pumpkin seeds over moderate heat and stir them frequently.
• Blend the soup thoroughly before stirring in the coconut milk.
• Add the toasted seeds only when you are ready to serve.

Variations

• Milder chilli: Remove the chilli seeds or use less chilli for a gentler heat.
• Extra ginger: Add more ginger for a sharper, warmer flavour.
• Herb finish: Scatter chopped fresh coriander over the soup just before serving.
• More texture: Reserve some cooked pumpkin pieces and stir them back in after blending.
• Lime swap: Use lime juice instead of lemon for a different citrus note.

Common mistakes to avoid

• Uneven chopping: Large pieces may stay firm while smaller ones soften; cut the vegetables to a similar size.
• Rushing the simmer: The soup will not blend smoothly if the vegetables are still firm; simmer until tender.
• Scorching the seeds: Pumpkin seeds brown quickly in a dry pan; keep them moving and remove them once golden.
• Adding all the seasoning at once: Lemon and salt can dominate; add them, taste, then adjust.
• Blending carelessly: Hot soup can splash; blend in a suitable container and follow your blender's safety guidance.

How to store

Cool leftovers promptly and store them in an airtight container in the fridge for up to 3 days. Reheat gently in a saucepan, stirring, and add a splash of water or stock if the soup has thickened. Keep the pumpkin seeds separate and add them after reheating.

Frequently asked questions