This Pumpkin Carrot Soup is like a big hug in a bowl. The perfect blend of sweet and savory. It warms, nourishes and delights. This is the French pumpkin soup you need on hand!
The French sure make the most of this flavorful veggie. That’s why this easy French Pumpkin Carrot Soup recipe, or Soup Joumou in creole, is one you’ll definitely want on hand! Thick and creamy while still super healthy, it’s a foolproof dish for any frosty fall evening.
Pumpkins are a staple of fall recipes across many cuisines, and fresh pumpkin has a naturally sweet taste that makes it perfect for simple home cooking, requiring few other ingredients to bring out its best.
You can use any type of eating pumpkin for this recipe, with a dense texture and slightly sweet flavor that make for an excellent Soup Joumou.
If you can’t find fresh pumpkins at your local grocery store, canned pumpkin will also work as long as it is unsweetened, and butternut squash can also be used in its place.
Just make sure not to use a Halloween carving pumpkin. While they are perfectly edible, they are not particularly delicious.
When looking for a fresh pumpkin at the store, pick one that has no blemishes on the outside and makes a hollow sound when tapped.
Making sure the pumpkin is thoroughly cooked will help ensure a smoother soup. The softer it is, the easier it will be to blend without any lumps.
Cutting your pumpkin into similar sized pieces will also help to ensure they cook evenly throughout.
When preparing the French pumpkin soup (soup joumou), you have two options: sauté the ingredients first, or simply add them to a stock pot or Dutch oven.
If you choose the simple sauté method, a simple sautéed onion and garlic are all you need to enhance the flavor of your French Pumpkin Carrot Soup.
Chopping the onion and garlic as finely as you can will again help to make sure you have a smooth and creamy soup.
Chopping and frying them off at the same time you boil your pumpkin will help to make this recipe even speedier and should take about the same amount of time.
Finishing off your French Pumpkin Soup with heavy cream will give it a rich, indulgent flavor and amp up the creaminess.
As all of the other ingredients are naturally low in calories, a bit of heavy cream won’t make this dish too unhealthy, though you can omit this step if you prefer.
Most of the thickness of the soup comes from the pumpkin itself, so it shouldn’t have an adverse effect on the consistency of the dish.
If you do use heavy cream, you can use half and half, just make sure not to bring the soup back up to a boil after you have added it. This could cause the cream to split and while it’s still ok to eat, it will make your soup look a bit of a mess.
Ingredients & Preparation Method
The delicious pumpkin comes together as a delicious soup to your table. It is one of the ideal soups for the fall season, next to our soup joumou recipe.
Pumpkin has several types. It can change locally but most common ones are “Alaaddin”, “Butternut” and “Bishop’s Mitter”. All of them are unique, has unique taste and texture.
The full list of ingredients and exact measurements are listed in the recipe card. For now, listed below are the ingredients you’ll need, a quick video and step-by-step guide to help you make this Pumpkin Carrot Soup perfectly each time.
1 Small Pumpkin (About 2 Pounds) & Carrots: Best to use fresh pumpkins and carrots for the natural sweetness.
Garlic cloves, fresh parsley, fresh thyme springs: Will provide an earthy delicious flavor.
Salt, fresh ground black pepper, white wine vinegar: the vinegar will provide a hint of acidic flavor, but this is optional.
Olive oil, water: For cooking.
Potatoes & Heavy Cream: Provides richness.
Peel pumpkin and remove seeds Set the seeds aside to roast or discard.
Cut the pumpkin, potatoes, and carrots as mirepoix (medium sized). Wash and drain. Set aside.
Heat a casserole or Dutch oven and add the olive oil. Next add the pumpkin, carrots, garlic, onions, potatoes.
Then add the herbs, salt and pepper. Water and vinegar.
Cover and cream to boil. Reduce the heat to medium and cook until all of the vegetables are soft.
Use an immersion blender to blend the ingredients to form the soup. If you do not have an immersion blender, then transfer the ingredients and the liquid to a high quality blender and blend until smooth.
Add in the creamer and stir to combine.
Pour it into a bowl, make quenelle with Crème Fraiche (sour cream).
Top with additional chopped parsley and pumpkin seeds to garnish and enjoy.
How To Toast Pumpkin Seeds?
Salt and Pepper
Remove the seeds from the pumpkin and gunk. Rinse and drain.
In a large skillet, add 2 teaspoon olive oil. Once the oil has heated, then add the seeds. Roast until golden brown or to desired doneness. Season with salt and pepper and paprika.
Serve and enjoy.
French Soup Ingredient Variations & Substitution
If you do not have heavy cream, consider adding half and half.
Sweet potatoes are great addition to this soup as it elevates the taste further.
Also, Crème Fraiche is optional, if make the recipe Vegan, consider using a vegan sour cream.
Storing & Reheating
If you have any leftovers, allow it to cool before transferring to airtight containers. It can be kept in the fridge for 4 to 5 days and simply reheated on the stove (bearing in mind the note on using heavy cream).
To reheat, transfer the soup in a microwave safe container and reheat until heated through. You can also reheat the soup over the stuff.
If it is too thick, add a little bit of water to thin it out. Reheat over the stove over medium low heat until heated through.
More Soup Recipes To Enjoy
If you loved this French pumpkin soup recipe, try one of these soup recipes next.
Panera Bread Broccoli Cheddar Soup
How To Serve French Pumpkin Soup
This traditional style soup is best kept simple with a garnish of freshly chopped parsley, a drizzle of cream and a pinch of salt and pepper. With a creamy thick texture, it is opposite of our traditional Haitian Soup Joumou, or squash soup.
Serve it up piping hot with some crusty bread to mop up the bowls!
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Pumpkin Carrot Soup Recipe
- 1 Tbsp. Olive Oil
- 1 Pumpkin About 2 lbs. Reserve the seeds
- 6 Carrots Peeled and cut
- 3 Russet Potatoes Peeled and cut
- 3 Garlic Cloves
- ⅓ Cup Fresh Parsley
- 6 Fresh Thyme Sprigs
- Kosher Salt To taste
- 1 Tsp. Ground Black Pepper
- 2 Qt. Water Or Vegetable Stock
- ⅓ Cup White Wine Vinegar
- ¼ Cup Heavy Cream
- Roasted Pumpkin Seeds For Garnish Optional
- Fresh Parsley For Garnish Optional
- French Bread For Serving Optional
- Crème Fraiche (Sour Cream) For Serving Optional
Toasted Pumpkin Seeds
- 1 Tsp. Olive Oil
- Pumpkin Seeds From Pumpkin
- 1 Tsp. Paprika
- Salt And Pepper To Taste
French Pumpkin Soup Cooking Method
- Peel pumpkin and remove seeds Set the seeds aside to roast or discard.Cut the pumpkin, potatoes, and carrots as mirepoix (medium sized). Wash and drain. Set aside.Heat a casserole or Dutch oven and add the olive oil. Next add the pumpkin, carrots, garlic, onions, potatoes.
- Then add the herbs, salt and pepper to taste. Water and vinegar.Cover and bring to boil. Reduce the heat to medium and cook until all of the vegetables are soft. This process should take about 45 minutes to 1 hour.Use an immersion blender to blend the ingredients to form the soup. If you do not have an immersion blender, then transfer the ingredients and the liquid to a high quality blender and blend until smooth.
- Add in the creamer and stir to combine.Pour it into a bowl, make quenelle with Crème Fraiche (sour cream).Top with additional chopped parsley and pumpkin seeds to garnish and enjoy.
I know it’s heretical but is it possible to use canned pumpkin?
Hi Kristen! Good question and yes, you can use canned pumpkin puree. Be mindful that the flavor may alter. But canned pumpkin will work.
This is such a cool recipe! I’ve never heard of this before and I love french food so I can’t wait to try this when the weather starts to cool down. Saving in my cookbook as we speak!
A definite keeper. I made just one substitution and used non-dairy heavy cream. It was perfectly Fall!
I love this soup, so warm and comforting! Absolutely perfect now that fall weather is starting to make an appearance. I’ll definitely be making this again!
This looks delicious! Definitely keeping it in mind for the fall. And I love your pictures in the pumpkins- so cute.
Thank you so much, Janessa!
Sisley White - Sew White
This flavour combination sounds amazing! I can’t wait to try it.
This was such a hit! Thank you for this awesome recipe
Thank you, Shadi!
What vibrant and beautiful colors. Loving all the flavors in this soup too.
I love the combination of pumpkin and carrot! So comforting!
Thank you, Toni!
Gorgeous colours and the combination of carrot and pumpkin sounds amazing. Can’t wait to try this one!
Hope you enjoy it Amanda. Thank you.
So easy, so delicious, and perfect for the season! We plan to eat this often. Thanks for sharing 🙂
Very much so. Thank you.