Creamy Curried Pumpkin & Roasted Carrot Soup

I didn’t know that pumpkins were considered “seasonal” and relegated to a brief window within the fall season for Thanksgiving use only until I was old enough to articulate why I thought that was ludicrous. My gardener extraordinaire mother grows many varieties of squash and pumpkins – she even has a rating system for her varieties on a scale of 1-5. She keeps her gourds in cool, dry places and stores them throughout the winter months, if she can keep her pumpkin-fixated daughter from stealing them (this is not a hyperbole: there have been legitimate family fights over pumpkins. And it was worth every ounce.). But even if you don’t have access for half of the year to home-grown kobacha, I still fail to understand why eating pumpkin in spring is considered a bit odd for a menu. We eat mangoes and avocados year-round, and it’s not like those grow here in Arkansas. We import much of what we eat, even when it’s in season domestically, such as strawberries. All this is to make a plea to you to add nutrient-dense, low-calorie pumpkin to your annual grocery store cart. It’s just good enough to deserve better from all of us.

That said, the following recipe is not necessarily low-calorie, but it is oh-so-good. This is the kind of soup that is very easy (there is not one “method” here that requires skill), but it does take time. It’s a good soup for when you get to leave the office early on time and will be kinda hovering around the house anyway.

Creamy Curried Pumpkin and Roasted Carrot Soup

For the spiced roasted carrots, you will need:

  • 1 lb. carrots (I used baby carrots to avoid peeling and chopping)
  • 1 tbsp. olive oil
  • 1 tsp. minced fresh garlic
  • 1 tsp. each salt, pepper, ginger, ground coriander, paprika, and dried cilantro


  • Preheat your oven to 375.
  • Combine all ingredients in a medium-sized glass baking dish (I think I used a 9×9 Pyrex). Toss gently to mix.
  • Bake for 45 minutes until there is clear and convincing evidence of roasting:

For the rest of the soup, you will need:

  • 1 medium yellow onion, coarsely diced
  • 1 large (unpeeled) granny smith apple, diced
  • 1 tbsp. olive oil
  • 1 tsp. each: salt, pepper, ginger, paprika, red pepper flakes, and dried cilantro.
  • 2 tsp. ground cumin
  • 2 tbsp. medium spice level yellow curry powder
  • 30 ounces pure pureed pumpkin (either two small or one large can – double check that it is 100% pumpkin, not pumpkin pie mix. I did this once in college. It was repulsive.)
  • 1 1/2 cups natural (low to no sugar) peanut butter (I prefer creamy. Crunchy would just add to the texture, though, so I will remain noncommittal on this point).
  • 2 cubes bouillon (I used low-sodium chicken)
  • 1/2 cup heavy whipping cream
  • 1 can coconut milk
  • Fresh cilantro, to garnish
  • 1 avocado, to serve


  • Combine the onion, apple, olive oil, and spices in a large soup pot on medium heat. Saute until both the onion and the apple have softened, 5 minutes or so.
  • Stir in the pumpkin, peanut butter, and bouillon cubes. Add 3 1/2 cups of water and stir well to combine.
  • Reduce heat to low and simmer, covered, for fifteen to twenty minutes.
  • Stir in the cream, coconut milk, and your roasted carrots. Replace the lid and simmer on low for thirty additional minutes.
  • In batches, puree the soup in a blender (or use an immersion blender like BF) until its all creamy and smooth.
  • Serve garnished generously with avocado and cilantro.

  • Note that this is one of those recipes that is even better the next day. I immediately packed a bunch up in single servings in the fridge for easy lunches this week. Okay, not a bunch, but I didn’t feel like doing any more dishes. So some. I packed some.

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