Pumpkin and carrot soup

Pumpkin and carrot soup

Throw in a tasty dose of immunity-enhancing ingredients and you’re well on your way to avoiding the winter blues! The added carrot, ginger and extra virgin olive oil not only give it a refreshing taste but add some great health benefits due to its high vitamin A and healthy fats content.



Ingredients for 2 servings:

  • 500g pumpkin
  • 8 Carrots
  • 1 onion (optional)
  • 2 garlic cloves (optional)
  • 2 teaspoon fresh ginger puree
  • 1 tbsp extra virgin olive oil
  • ½ cup coconut milk
  • Salt & pepper


*tbsp: tablespoon    tsp: tablespoon     cup: 250ml




  1. Peel and cut the pumpkin and carrot into cubes. Place in a large saucepan, cover with water and simmer over medium heat until the vegetables are tender.
  2. In the meantime chop the onion, crush the garlic and ginger.
  3. In a saucepan place the olive oil and add the onion, garlic, and ginger. Saute for 3 minutes.
  4. Remove some water from the pumpkin and carrot saucepan (as much as you like, depending on whether you want a more thick texture)
  5. Add the sautéed onion, garlic and ginger in the saucepan with the carrot and pumpkin.
  6. To blend the ingredients into a smooth soup place all the ingredients into a food processor
  7. Lastly, at the coconut milk, season with salt and pepper and bring to the boil and simmer for another 15-20 minutes.



Dietitian’s Tip: For a complete meal, serve this soup with chunks of boiled chicken breast and a slice of whole-wheat toast with some olive oil and dried oregano.


Nutritional Value per serving:

Calories: 242kcal

Fat: 9 g

Carbohydrate: 40 g

Dietary Fiber: 10 g

Protein: 5 g


Vitamins and Minerals: *

Vitamin A: 400 %

Vitamin B-6: 20 %

Calcium: 23 %

Manganese: 26 %


* Percentage of Reference Daily Intake based on 2000 kcal



Eleana Liasidou

Clinical Dietitian -Nutritionist, BSc, MSc