# Golden Pumpkin and Carrot Soup

Roasted pumpkin and carrots blended until silky, finished with parsley.

50 min. Serves 4. 136 kcal per serving.

## What you need

- 700g pumpkin, peeled and cubed
- 300g carrots, sliced
- 1 onion, chopped
- 1 tbsp olive oil
- 1l water or vegetable stock (stock cubes usually contain celery; use a gluten free one if you need to)
- Small handful of parsley, chopped

## How to make it

Golden Pumpkin and Carrot Soup

1. **Step 1**: Heat the oven to 200°C (180°C fan).
2. **Step 2**: Toss the pumpkin, carrots and onion with the oil and roast for 30 to 35 minutes until soft.
3. **Step 3**: Tip into a pan with the water or stock and simmer for 10 minutes.
4. **Step 4**: Blend until silky and stir through the parsley.

## Nutrition per serving

Per serving, rounded. These are estimates, not a prescription.

| Per serving | Amount |
| --- | --- |
| Energy | 136 kcal |
| Protein | 3 g |
| Carbohydrate | 20 g |
| Fat | 4 g |
| Fibre | 3.7 g |
| Sodium | 806 mg |

## Make it your own

- More protein: Stir in a tin of drained white beans or a handful of red lentils, add cooked chicken or tofu, or scatter seeds or chopped nuts on top.
- Softer textures: Cook the vegetables until very soft and blend until completely smooth.
- Less salt: Use a low salt stock or water, skip added salt and season with herbs, pepper and spices.
- Dairy free or vegan: Use an unsweetened plant milk, coconut or oat cream, and check any cheese alternative.
- More fibre: Add extra vegetables, beans or lentils, or serve with wholegrain bread.
- Low FODMAP: Use garlic-infused oil and the green tops of spring onions in place of onion and garlic.

This recipe fits these eating styles by the numbers and the ingredients: Keto, Low carb, Mediterranean.

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Source: https://nomeriu.com/recipes/golden-pumpkin-and-carrot-soup
Last updated: 2026-09-24