Roasted Pumpkin + Carrot Soup with Green Goddess Pesto

Over the next few months I’ll be posting some of my favourite winter warming recipes to nourish and heal over the cooler months. A soup that I regularly make is my roasted pumpkin and carrot soup. The roasting intensifies the delicious flavour, allowing a delicate sweetness that comes through the finished dish. I vary how I serve my soup depending on what I feel like at the time or what I have in the fridge.  One of my favourite toppings is a green goddess pesto made from coriander, garlic, lime and pumpkin seed that allows for that extra flavour punch and anti-inflammatory benefits. For a creamy soup you can also serve with a light drizzle of coconut cream or organic natural yoghurt.

What’s great about it:
Pumpkin and carrot are a great source of carotenoid antioxidants that are anti-inflammatory and help to support a healthy immune system. Pumpkin seeds are high in minerals including magnesium, manganese, copper, iron and zinc.  Zinc is responsible for a healthy immune function by helping with the growth and development of white blood cells. Pumpkin seeds are also high in the amino acid tryptophan that helps to make serotonin – the FEEL GOOD hormone  responsible for feelings of wellbeing. Additions to this soup such as ginger and turmeric boost anti-inflammatory properties that can help nourish a healthy immune system.

1 kg Jap pumpkin
500 g carrots
2 tablespoons olive oil
Good pinch of sea salt and black pepper to taste
½ teaspoon ground cinnamon
1 litre water or vegetable stock
1 teaspoon fresh grated ginger (optional)

Preheat your oven to 200 C.
Peel and chop pumpkin into small chunks and place onto a lined baking tray.
Wash carrots and chop roughly with the skin. Place onto a seperate lined baking tray.
Drizzle the olive oil between the 2 trays.
Season each tray with sea salt, pepper and a little cinnamon.
Mix the oil and seasoning with your fingers through the vegetables.
Roast for 40 – 45 minutes or until vegetables are cooked through and caramalized.
Combine pumpkin and carrot into a high performance blender like a Vitamix.
Add 3 cups of water and ginger if using.
Blend until smooth.
Add another cup of water to adjust consistency.
Serve hot soup with your choice of serving suggestions and feel the nourishment.
Enjoy.  Serves 6

Serving suggestions:
Top with green goddess pesto or parsley and mint salsa verde before serving.
Top with crisp sage leaves lightly sautéed in a little olive oil.
Top with fresh chopped garden herbs.
Serve drizzled with coconut cream or a dollop of organic natural yoghurt

Nutritional Info per serve:
Protein: 4.2 g
Total Fat: 5.7 g
Saturated: 1.2 g
Carbs: 15 g
Sugars: 11 g
Kilojoules: 536
Calories: 128

To make the green goddess pesto:
the 2 bunches of coriander, 1 clove garlic, juice of ½ lime, handful of pumpkin seeds and a little salt and pepper into a food processor or high performance blender like a Vitamix. Process for about 30 seconds or until the mixture is finely chopped.  Drizzle in 3 tablespoons of olive oil and mix through. Taste and adjust the consistency if necessary. Enjoy and serve. Keeps in the fridge for about 1 week.



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21 Responses to “Roasted Pumpkin + Carrot Soup with Green Goddess Pesto”
  1. Phil says:

    Another must do recipe!!!

  2. oooo, I do love a good healthy vegetable soup and a little cinnamon and ginger would really bring it together. Love pesto on top, or if I’m feeling carbalicious, pesto on toast to dip!

  3. Pamela says:

    Hi Teresa

    Do you roast the pumpkin with the seeds and the peel or do you remove them. I have just invested in a vitamix and I know it capable of blending seeds, skins and all. Or do you discard the pumpkin seeds?


  4. Anna says:

    This is such a wonderful winter warmer!

    Thanks as always for your wonderful recipes and please keep more delicious soups coming throughout the cooler months.

  5. Sheree says:

    How could I add some protein to this?

  6. Sarah says:

    This Soup is amazing, and very filling!

  7. Carol Blacker says:

    I love soup in winter,it was really refreshing to have ginger and cinnamon added and most of all my husband loved it too!

  8. Leanne Howie says:

    I made this last night. I wouldn’t modify a thing – it’s amazing just the way it is :) will definitely make again

  9. Tracey says:

    This soup is seriously delicious, thank you!

  10. Thea says:

    So amazing!!!!

  11. Dianne says:

    Made this soup last night. It was delicious! I sprinkled some dukkah on top when serving and the carroway seeds reallyvwentvwell with the soup.

  12. Lesley says:

    Easy and delicious!! My tired old pumpkin soup recipe has now been made redundant! Thank you

  13. Curious says:

    I just made this using sweetpotato instead of carrot!!! Yummo!!! So smooth and delicious!!!

  14. Marianne says:

    This is so good. My husband and I had this for dinner tonight whilst our boys made their own soup. After listening to our “oohs” and “aaahhhhs” they ventured into the healthy zone and finished the pot! This one is a real winner. BTW do you ever venture to Perth to give talks at Food Festivals? I’d be really keen to listen to you speak. Keep up the great work.

  15. Justine says:

    This has got to be the best (and easiest to make) pumpkin soup I have ever tasted! Delicious! The whole family loved it so much that I had to make two batches in the last two days :o)

  16. Gayle says:

    Thanks so much for a super quick, easy, delicious and not to mention healthy soup. I added and blended a can of cannellini beans and 1/2 cup of coconut milk. This was great on a cold Sunday night for dinner.

  17. Renee says:

    I made this today for my run down family and it was fabulous! My 1 year old loved it too

  18. Rachael says:

    Thanks so much for this recipe, Teresa; I just made this for the second time and it was even more delicious than I remembered! I follow a low FODMAP diet and it’s great to find a soup that is actually intended to be made without onions.

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