4.38 from 8 votes
Glowing Pumpkin and Carrot Soup
Glowing Pumpkin and Carrot Soup
Prep Time
10 mins
Cook Time
30 mins
Total Time
40 mins
When the cold weather hits load your body up with cold and flu fighting superfoods like turmeric, garlic and ginger; all of which are packed into this scrumptious belly-warming pumpkin and carrot soup.
Course: Soup
Cuisine: Anytime
Servings: 6 serves
Calories: 190 kcal
Author: Whole Food Bellies
  • 1 medium brown onion cut into thin wedges
  • 3 cloves garlic sliced
  • 5 large carrots roughly chopped
  • 300 g kent pumpkin seeded, peeled and cut into 3cm chunks
  • 2 tbsp avocado oil or extra virgin olive oil
  • 1 tsp ground turmeric
  • sea salt and pepper to taste
  • 1 cup dried red lentils
  • 1.5 L vegetable stock
  • 8 sprigs fresh thyme
  • 2 tsp freshly grated ginger
  • Greek style natural yogurt to serve
  1. Preheat oven to 400F
  2. Arrange onion, garlic, carrots and pumpkin on a baking tray. Add oil and turmeric and toss well to coat
  3. Roast vegetables for 25 minutes or until tender
  4. While vegetables are roasting pop the lentils, stock, thyme and ginger into a large heavy-based saucepan. Cover with a lid and bring to a simmer over a medium heat. Once simmering, remove the lid and cook uncovered for about 30 mins, or until lentils are tender
  5. Once vegetables are roasted, add them to the cooked lentil mixture and simmer for another 5 mins
  6. Use an immersion blender to blend the soup to a consistency of your liking. Alternately, puree in batches in a blender
  7. To serve ladle the soup into a bowl, season and top with a dollop of yogurt
Nutrition Facts
Glowing Pumpkin and Carrot Soup
Amount Per Serving
Calories 190 Calories from Fat 11
% Daily Value*
Fat 1.2g2%
Saturated Fat 0.2g1%
Carbohydrates 36.2g12%
Fiber 12.3g51%
Sugar 9.6g11%
Protein 9.8g20%
* Percent Daily Values are based on a 2000 calorie diet.