Carrot and Pumpkin soup without cream

Carrot and Pumpkin soup without cream with crusty bread and chili oil

Carrot and Pumpkin soup without cream is sweet, savory and deliciously rich while still being exceedingly healthy and good for you. This roasted pumpkin soup with carrot is gluten free, dairy free and grain free and proves that you don’t need canned pumpkin when fresh seasonal produce is so much more flavorful.

Although we loved these mashed pumpkin fritters in our home, my mother seldom cooked pumpkin in stews or soups because of my father’s aversion to it. It seems he did not like how the liquid settled in the stew as it cooled and the texture of the pumpkins that were available was much too stringy. My aversion to pumpkin soup served in restaurants and family homes was that it tended to look and smell like baby food; too bland and no texture.

In recent years different pumpkins have become available to consumers and the flat white pumpkins of my childhood are a distant memory. The newer varieties are sweeter with firmer flesh and no stringiness and perfect for stews and soups.

I found my one and only roasted pumpkin carrot soup at the Cafe Bateel downstairs in my building, on one very chilly Saturday afternoon a few years ago. It was an item on the seasonal menu and when the server recommended it, I pulled a face and said I’d pass. But I had a craving for soup and the photo was inviting enough for me to give it a try.

The texture from the cannellini beans and the heat from the cayenne pepper and chili oil prevents it from looking or tasting like baby food. This carrot and pumpkin soup without cream quickly became a firm favorite and eventually I decided I would rather make it myself than keep paying for one small portion.

Carrot and Pumpkin soup without cream

What to eat with Carrot and Pumpkin soup without cream

How to make Carrot and Pumpkin soup without cream

  • Buy the sweetest pumpkin you can find.
  • No need to peel the pumpkin, but you should remove the seeds before roasting.
  • Roast the pumpkin until the flesh is tender and you can pull it off the peel with a fork.
  • Sauté the onions, garlic, carrot and sage and boil with the stock to infuse the flavors of the vegetables and aromatics.
  • Blend everything together (not the beans) then heat it to temperature with the cannellini beans. Don’t leave out the beans as it gives the soup the needed textural element.

Carrot and Pumpkin soup without cream

If Carrot and Pumpkin soup without cream is not your idea of a good time, try one of the recipes below:

Carrot and Pumpkin soup without cream with crusty bread and chili oil

Carrot and Pumpkin soup without cream

Razena Schroeder
This Carrot and Pumpkin soup without cream is gluten free, dairy free and grain free and proves that you don't need canned pumpkin when fresh seasonal produce is so much more flavorful.
No ratings yet
Prep Time 15 minutes
Cook Time 1 hour 15 minutes
Total Time 1 hour 30 minutes
Course Soup
Cuisine Cape Malay
Servings 4
Calories 492 kcal


  • 60 ml extra virgin olive oil approximately 1/4 cup
  • 2.2 kg pumpkin
  • 200 grams onions, finely diced approximately 1 brown onion
  • 70 grams carrots, chopped approximately 1 large
  • 20 grams garlic cloves, minced approximately 4 whole garlic cloves
  • 3 sage leaves optional
  • 1 liter vegetable stock approximately 4 cups
  • 260 grams cooked cannellini beans approximately 1 cup
  • 2.5 ml salt approximately 1/2 teaspoon
  • 1.25 ml cayenne pepper approximately 1/4 teaspoon
  • 15 ml chili oil approximately 1 tablespoon


  • 60 ml pumpkin seeds without shells approximately 1/4 cup
  • 60 ml pomegranate arils approximately 1/4 cup
  • chili oil to taste


How to make carrot and pumpkin soup

  • Heat the oven to 180 C or 160 Fan / 350 F / Gas Mark 4.
  • Slice the pumpkin in half and scoop out the seeds. Cut into half again.
  • Drizzle over half the oil then place on a lined baking sheet and bake for 45-60 minutes or until the pumpkin is soft.
  • With the remaining oil in a large pot, sauté the chopped onions, chopped carrot, garlic and sage leaves (if using) for 15 minutes until the onions are translucent but not browned.
  • Add the vegetable stock and simmer and bring to the boil. Remove from the heat until the pumpkin is roasted and set aside until required.
  • Scoop out the roasted pumpkin flesh and add to the soup pot with the onions and vegetable stock.
  • Blend until creamy and smooth and season with salt, cayenne pepper and chili oil.
  • Add the cannellini beans, cayenne pepper and chili oil and heat through gently for another 5 minutes or until warm enough to eat.
  • Garnish with pumpkin seeds and pomegranate arils and serve. Add more chili oil as desired.


Calories: 492kcalCarbohydrates: 75gProtein: 12gFat: 20gSaturated Fat: 3gPolyunsaturated Fat: 3gMonounsaturated Fat: 13gTrans Fat: 0.003gSodium: 1333mgPotassium: 2433mgFiber: 14gSugar: 19gVitamin A: 11103IUVitamin C: 75mgCalcium: 232mgIron: 6mg

Disclaimer: Nutritional information for the recipe is an approximation and varies according to the ingredients and products used.

Keyword dairy free, gluten free, healthy
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