Roast Pumpkin, Carrot and Garlic Soup

roast pumpkin and carrot soup

With winter fast approaching here in New Zealand, I am starting to crave more warmer meals. Doesn't the idea of snuggling up on the couch on a cold evening with a blanket and a bowl of hot pumpkin soup sound AMAZING!? It sure does to me :)

I love this recipe as it is so easy to make, it is a roast, blend and eat type meal. No standing over a stove top is required! The trick to this soup to make it extra tasty is the garlic. I always roast the garlic with the skin still on, then pop each clove out after it has cooked. The garlic remains sweet, soft and flavorsome. I find it they are peeled before roasting they can easily burn and turn chewy and bitter. 

This soup is a perfect light meal, or a small bowl would also make a great snack. The other night I had it with 2 fried eggs on the side as my source of protein. While eating this meal I thought I'd would have been a great idea to add a tin of cannellini beans before blending the soup for added protein, def a good idea if you are keen to try it.  

Serve it with a piece of toasted paleo bread for a winning combination :) 

Roast Pumpkin, Carrot and Garlic Soup


  • 1 small pumpkin, skin removed 
  • 4 carrots
  • 6 garlic cloves, skin on
  • 1 white onion
  • 2 teaspoon curry powder (I made mine by mixing: cumin, coriander, paprika, turmeric, garam masala and chili powder) – you can add more of this or chili, or even use fresh if you like a bit of spice!
  • 1/2 to 1 teaspoon of salt (if you are using stock you will not need as much salt)
  • 2 cups of water or vegetable stock
  • 1 tin of coconut milk


  1. Cut pumpkin, carrot and onion into small pieces, place on a lined tray with coconut oil, garlic cloves, curry powder and Himalayan salt. Roast for approx 40 minutes or until the vegetables start to brown. If the garlic cooks quicker (depending on the size of the clove, take it out sooner).
  2. Add the cooked vegetables, the garlic (squeeze it from the skin), water/stock and coconut milk to a blender or food processor and blend until smooth. 
  3. Depending on your soup-texture preference, add more stock/water for a thinner soup.
  4. Season with salt and pepper to taste
  5. Pour the soup into a pot to re-heat to the perfect eating temperature. 

Serves: 4-5

If you do make this soup, please share it with me as I LOVE seeing your creations. Message me on Facebook otherwise DM or tag me on Instagram @chloemoir_nutrition X