Pumpkin Carrot Soup with Curried Pumpkin Seeds from Olive and Herb

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You are all in for a treat today! My friend Jenna from Olive and Herb is here with a fabulous fall soup – Pumpkin Carrot. This isn’t just any Pumpkin Soup though, Jenna has stepped it up by remaking one of her old classic recipes using all clean ingredients.

This soup is Dairy-Free, Paleo, Whole30 and Vegan (if you use Vegetable Broth) and finished with a garnish of Curried Pumpkin Seeds (recipe included)!

I can’t wait for you to learn more about both Jenna, her blog, Olive and Herb and, of course, make this soup! Enjoy and thanks again Jenna :)


First, I can’t even begin writing this post without talking about how excited and grateful I am to be guest blogging for Everyday Maven. I’ve been following this blog since it launched and I personally can’t get through a week in my kitchen without cooking at least one recipe from it. For a small-fry food blogger like me, this is truly an honor.

Alyssa’s philosophy on food is very similar to my family’s: high-quality and responsibly-sourced food only – so it’s easy to find something we are all anxious to devour within her robust index of recipes. So you can imagine my delight at being invited by Alyssa to adapt one of my oldest tried-and-true soup recipes to include this season’s most popular ingredient – the ubiquitous pumpkin!

Pumpkin Carrot Soup from Olive and Herb

I am both a professional photographer and a food blogger. My blog, Olive and Herb, is my quest as a busy working mom to always commit to bringing wholesome and locally sourced meals to the table. We recently relocated to the Eastern Shore of Maryland – an area touched as much by coastline as rural farmland and the local area offers its residents a wide variety of responsibly farmed foods.

This recipe I’m so excited to share is a perfect example of how we love to incorporate what is fresh and abundant into our daily menu. In fact, these pumpkins were on the vine last weekend when my family and I traveled up the road a few miles for the highly-acclaimed “pick-your-own” experience and the rest of the veggies came from the Farmer’s Market a few blocks from our home and my CSA. There is something so satisfying about knowing your ingredients were picked literally within hours of cooking them and being able to shake the hand of the person who grew them that I’ll probably never be able to put into words.

Pumpkin Carrot Soup from Olive and Herb

So, back to Pumpkin Carrot soup!

This recipe is one I developed years ago in college but the key ingredients were carrot and potato. Not surprisingly, my meager budget as a student lead me to become quite creative in the kitchen with the most affordable items found in most grocery stores. Among those, carrots and potatoes ranked high. This soup definitely got a lot of mileage in those days!

But today, I’m tweaking it to make this a Paleo-friendly recipe and including some adjustments to ensure this pumpkin soup does absolutely not fall into the category of the Starbucks Spiced variety but does everything to showcase the delicious yet rarely celebrated savory side of this orange, fleshy favorite.

I really love the smell of fresh baked pumpkin – and while it adds a step this soup would never be the same with canned pumpkin. It’s important that you use the right type of pumpkin (not all varieties are created equal) and the one to look for is called “Sugar Pie”, “Baby Pie” or simply “Pie” pumpkin. These are smaller breeds than the ones you typically buy for carving and have a less stringy flesh – much more ideal for baking, stews and soups.

 Pumpkin Carrot Soup from Olive and Herb

Also – the roasted curried pumpkin seeds are not only the perfect garnish for this soup, but they make a perfect snack on their own. In fact, I had to wrestle them from my husband in order to include them in these photos as he was halfway through the bowl a few minutes after they came out of the oven. Don’t say I didn’t warn you!

You’ll find this soup to be thick (bisque-like), full of unique flavor and definitely filling! I hope you enjoy!

Thanks again for having me Alyssa and I hope you will come and visit me over at Olive and Herb.

– Jenna

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Pumpkin Carrot Soup from Olive and Herb
2 Points Plus Per Serving -- Serves 8 (Pumpkin Seeds add additional points so please be sure to calculate depending on the amount of oil you use to cook them and your serving size)
Serves: 8
  • 2 Tablespoons Olive Oil
  • 1 Cup Chopped Sweet or Vidalia Onion
  • ¾ cup chopped Leeks
  • 2 Cups Chopped Carrots
  • 1 Cup Peeled and Chopped Parsnips
  • 3.5 Cups Roasted Pie Pumpkin Flesh (about 1 small-sized Pie Pumpkin)
  • 1 Tablespoon Fresh Grated Ginger Root
  • 1 Heaping Tablespoon of minced fresh Garlic
  • 1 Tablespoon Sea Salt
  • ¼ teaspoon Curry Powder
  • ¼ teaspoon Ground Cinnamon
  • ¼ teaspoon Freshly Ground Nutmeg
  • ¼ teaspoon Freshly Ground Black Pepper
  • ⅛ teaspoon ground Cloves
  • 5 Cups Chicken Stock
  • 1 Bay leaf
Curried Pumpkin Seeds:
  • Seeds from the inside of the Pie Pumpkin
  • Olive Oil to Coat
  • Curry Powder and Salt
  1. Preheat the oven to 375. Slice Pie Pumpkins in half and remove seeds for roasting.
  2. On a baking sheet, place halved Pie Pumpkins flesh side up and bake for 1 hour or until the flesh is soft enough to put a fork through. Remove from oven and set aside to cool slightly.
  3. Once pumpkin is cool enough to work with, use a spoon to separate flesh from the pumpkin skin.
  4. Heat olive oil in a large 8 quart saucepan or dutch over over medium-high. Saute onions 3-5 minutes. Add carrots, parsnips, garlic and leeks and continue to cook for 5-7 minutes.
  5. Add roasted pumpkin flesh, spices and chicken stock, stirring well, and bring to a boil.
  6. Lower heat and cover. Simmer for 1 hour.
  7. Discard bay leaves and puree in a heat-safe blender. Process on chop or mix first, then puree for 30 seconds. This will introduce air to the soup and give it a fluffy, creamy texture. Process soup in batches, then return to a clean saucepan or container.
  8. Garnish with crispy curry-roasted pumpkin seeds!
Curried Pumpkin Seeds Garnish:
  1. Preheat oven to 375.
  2. Rinse seeds and remove any pumpkin flesh.
  3. Toss with olive oil, curry and salt until well coated.
  4. On a non-stick baking sheet, roast the seeds, evenly spread, for 12-15 minutes. Check frequently to prevent burning.


Pumpkin Carrot Soup from Olive and Herb

Total Shares 153

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  1. Brooke says

    I’m really excited to try this recipe but can you please give me the directions for roasting the pumpkin? Thanks!

    • EverydayMaven says

      Hi Brooke,
      The instructions for roasting the pumpkin are at the beginning of the recipe – steps 1, 2 and 3 – Enjoy!

  2. says

    Thank you all so much! It’s great to hear your thoughts on the soup and I hope you’ll let me know how you like it! :) It is definitely perfect for this time of year – a great way to use up what many of us are seeing pop up in our CSA ‘s. So happy you all enjoyed the post! Thanks again Alyssa!

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