Pumpkin carrot soup recipe

A healthy, creamy soup for autumn & winter

Looking for a healthy, warming soup that’s perfect for the autumn and winter months? This pumpkin and carrot soup is creamy without using cream, easy to digest, and packed with nutrients that support a strong immune system and stable energy levels.

At Aurora Personal Training in Eindhoven, we regularly recommend soups like this as a nourishing lunch, a light evening meal, or as part of a balanced nutrition plan around strength training and recovery.

Why Choose Pumpkin & Carrot Soup?

✔ Healthy & nutrient-dense
Pumpkin and carrots are rich in vitamins A and C, antioxidants, and fiber—essential for immunity and digestion.

✔ Creamy without cream or dairy
Roasting the vegetables creates a naturally rich and creamy texture.

✔ Quick & easy to prepare
Ready in about 30 minutes.

✔ Perfect for meal prep
Freezes well and ideal to enjoy over several days.

👉 Also read:

• Healthy tomato soup

• Red curry with chicken

• Nutrition and muscle building

Method

1. Preheat the oven to 200°C (392°F).

2. Cut the pumpkin, carrots, and red onion into large chunks. Place them on a baking tray lined with parchment paper.

3. Cut the orange in half and place it cut-side up between the vegetables. Add the unpeeled garlic cloves.

4. Drizzle with olive oil and mix well.

5. Roast the vegetables for 30 minutes until soft and lightly caramelized.

6. Transfer the roasted vegetables to a pot. Squeeze the garlic out of its skin and add it.

7. Add the stock and spices (leave out the lemon juice for now).

8. Heat gently, then squeeze the roasted orange over the pot.

9. Add the lemon juice and blend with an immersion blender until smooth.

10. Season with salt and pepper and serve with optional toppings.

Variation Tips

• More filling: add sweet potato

• Extra heat: add more cayenne or chili flakes

• More protein: serve with chicken, lentils, or chickpeas

• Great with: sourdough bread or a spoon of hummus

👉 Pairs well with:

• Healthy nasi with chicken

• Red curry with chicken

• How to make almond butter

Frequently Asked Questions

Can I freeze this soup?
Yes. Up to 3 months in the freezer or 3 days in the refrigerator.

Is this soup suitable for athletes?
Absolutely. It’s easy to digest, rich in micronutrients, and ideal around recovery moments.

Can I make it spicier?
Yes—add extra cayenne pepper or fresh chili.

Conclusion

This pumpkin and carrot soup perfectly combines comfort and functionality: warming, nourishing, and easy to prepare. Ideal for anyone who eats consciously, trains regularly, or simply wants a healthy meal without hassle.

Want to know how this fits into your personal nutrition strategy?
👉 Book a free intake session at Aurora Personal Training in Eindhoven

🔗 More delicious recipes

• Healthy brownie balls

• Healthy banana bread

• Carrot cake oatmeal

• High-protein pancakes

Aurora Personal Training
Train hard. Recover smart. Live consciously.