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+ servings
Pumpkin and Carrot Soup
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4.38 from 16 votes

Glowing Pumpkin and Carrot Soup

When the cold weather hits load your body up with cold and flu fighting superfoods like turmeric, garlic, lemongrass, and ginger; all of which are packed into this scrumptious belly-warming pumpkin and carrot soup.
Prep Time10 mins
Cook Time30 mins
Total Time40 mins
Course: Soup
Cuisine: Anytime
Servings: 6 serves
Calories: 199kcal
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 tablespoon avocado oil or extra virgin olive oil
  • 1 teaspoon ground turmeric
  • sea salt and pepper to taste
  • 1 cup dried red lentils
  • 1.5 L vegetable stock
  • 1 tablespoon chopped lemongrass
  • 1 tablespoon freshly grated ginger
  • Greek style natural yogurt to serve


  • Preheat oven to 400F
  • Arrange onion, garlic, carrots and pumpkin on a baking tray. Add oil and turmeric and toss well to coat
  • Roast vegetables for 25 minutes or until tender
  • While vegetables are roasting pop the lentils, stock, lemongrass 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
  • Once vegetables are roasted, add them to the cooked lentil mixture and simmer for another 5 mins
  • Use an immersion blender to blend the soup to a consistency of your liking. Alternately, puree in batches in a blender
  • To serve ladle the soup into a bowl, season and top with a dollop of yogurt


If you cannot find fresh lemongrass, you can usually find prepared lemongrass in a glass jar in the Asian section of the grocery store.
Storage: store in an airtight container in the fridge for up to 3 days.
Freezing: this soup can be made ahead and frozen for about 2 months. Simply allow to thaw prior to reheating.


Calories: 199kcal | Carbohydrates: 30g | Protein: 9g | Fat: 5g | Saturated Fat: 1g | Sodium: 1038mg | Potassium: 640mg | Fiber: 11g | Sugar: 7g | Vitamin A: 13293IU | Vitamin C: 9mg | Calcium: 47mg | Iron: 3mg