Name: Pumpkin, Sweet Potato, and Carrot Soup
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 4 People
Cuisine: Mediterranean
Ingredients: 500 g Pumpkin; 250 g Sweet potato; 2 pieces Carrots; 3 cloves Garlic; 120 ml Fresh cream; 2 tbsp Olive oil; 1 liter Water; 3-4 leaves Bay leaves; 1/2 tsp Paprika; 1/2 tsp Chilli flakes; 1/2 tsp Ginger powder; 1 tsp Dried parsley; 1/4 tsp Nutmeg; to taste Salt; to taste Black pepper; 1 tbsp Pumpkin seeds; a few leaves Fresh parsley

Ready in

40 mins

Cuisine

Mediterranean

Prep Time

15 min

Cook Time

25 min

Serving

4 People

Calories / Serving

~300 kcal

Recipe by FOOD N BAKE BY ANTOINE PISANI on YouTube

Recipe Summary

A comforting and nutritious soup made with roasted pumpkin, sweet potato, and carrots, seasoned with garlic, herbs, and a touch of cream, then blended to a smooth consistency. Perfect for a healthy and warming meal.

Adjust servings

Tap an ingredient to mark it ready0 of 17 ready

All Ingredients - Main Ingredients

Pumpkin 500 g
Sweet potato 250 g
Carrots 2 pieces
Garlic 3 cloves
Fresh cream 120 ml
Olive oil 2 tbsp
Water 1 liter

All Ingredients - Herbs & Spices

Bay leaves 3-4 leaves
Paprika 1/2 tsp
Chilli flakes 1/2 tsp
Ginger powder 1/2 tsp
Dried parsley 1 tsp
Nutmeg 1/4 tsp
Salt to taste
Black pepper to taste

All Ingredients - Garnish

Pumpkin seeds 1 tbsp
Fresh parsley a few leaves

Tools You'll Need

Pot
Immersion blender
Ladle
Bowl

Don't have an ingredient? Try these swaps

No Garlic (fresh)?
- 1/4 tsp garlic powder (per clove)
- 1/2 tsp garlic granules (per clove)
No Bay leaf?
- 1/4 tsp dried thyme (per leaf)
- Pinch of dried oregano

⚠ Contains Allergens

dairy

Step-by-Step Instructions

Step 1: Prepare Pumpkin

Cut the peeled pumpkin into medium-sized chunks.

Step 2: Prepare Carrots

Slice the peeled carrots into rounds.

Step 3: Prepare Sweet Potato

Cut the peeled sweet potato into medium-sized chunks.

Step 4: Sauté Garlic

Place a pot on the stove and turn on the heat. Add olive oil to the pot. Once the oil is hot, add the garlic cloves and sauté for a minute until fragrant.

Step 5: Add Vegetables & Herbs

Add the chopped pumpkin, carrots, and sweet potato to the pot. Then add paprika, chili flakes, ginger powder, and dried parsley. Stir well to combine all ingredients.

Step 6: Add Water & Bay Leaves

Pour hot water into the pot, ensuring the vegetables are fully covered. Add the bay leaves. Bring the mixture to a boil.

Step 7: Cook Vegetables

Let the vegetables boil for approximately , or until they are soft and tender. The soup will be bubbling during this time.

Step 8: Blend Soup

Remove the pot from the heat. Using an immersion blender, carefully blend the soup directly in the pot until it reaches a smooth and creamy consistency.

Step 9: Season & Add Cream

Add salt and black pepper to taste. Grate nutmeg into the fresh cream, mix it, and then pour the nutmeg-infused cream into the blended soup.

Step 10: Simmer Soup

Stir the soup well to incorporate the cream and seasonings. Return the pot to low heat and simmer for a few minutes, stirring occasionally, until the soup is creamy and heated through.

Step 11: Serve & Garnish

Ladle the hot soup into a serving bowl. Garnish with pumpkin seeds and a few fresh parsley leaves for presentation.

Step 12: Taste and Enjoy

Taste the soup to ensure the seasoning is perfect. Enjoy your delicious homemade pumpkin, sweet potato, and carrot soup.

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