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    Soup and Stew Recipes » Pumpkin Carrot Soup

    Pumpkin Carrot Soup

    Posted On October 1, 2021 By Mirlene Last updated March 2, 2022 18 Comments

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    French Pumpkin Carrot Soup Recipe Pinterest Pin

    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. 

    Pumpkin

    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.

    Soup Base

    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.

    Heavy Cream

    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. 

    Ingredients: 

    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. 

    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. 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?

    Ingredients

    Pumpkin Seeds

    Olive Oil

    Salt and Pepper

    Paprika

    Toasting Method

    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.

    Instant Pot Cabbage Soup

    Tomato Soup

    Vegan Chicken And Dumplings

    Taco Soup

    Turkey Bean Chili

    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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    soup in white bowl and pumpkin

    Pumpkin Carrot Soup Recipe

    Savory Thoughts
    This easy French Pumpkin Carrot Soup recipe (soup joumou) 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.
    5 from 13 votes
    Print Recipe Pin Recipe
    Prep Time 20 mins
    Cook Time 1 hr 30 mins
    Total Time 1 hr 50 mins
    Course Main Course
    Cuisine French, Haitian
    Servings 8 People
    Calories 724 kcal

    Equipment

    • Dutch Oven

    Ingredients
      

    • 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

    Instructions
     

    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.
      hand cutting pumpkin
    • 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.
      herbs on top of pumpkin, carrots, and potatoes
    • 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.
      immersion blender blending pumpkin soup

    How To Pan Toast Pumpkin Seeds

    • Remove the seeds from the pumpkin and gunk. Rinse and drain.
      In a large skillet, add 2 teaspoon olive oil.
      seeds in water
    • 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.

    Video

    Notes

    **** When printing the recipe, please unselect the camera so that the pictures are NOT printed with the recipe (if preferred).
     
    Calories are estimated per serving. 
     
    Disclaimer: This post may contain affiliate links. See our full Privacy Policy. We may receive compensation by clicking on the links and or making a purchase.

    Nutrition

    Serving: 8PeopleCalories: 724kcalCarbohydrates: 102gProtein: 20gSaturated Fat: 10gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gCholesterol: 34mgSodium: 1014mgPotassium: 1414mgFiber: 11gSugar: 30gVitamin A: 1016IUVitamin C: 301mgCalcium: 55mgIron: 53mg
    Making this recipe?Mention @MSavoryThoughts or tag #SavoryThoughts!
    Tried this recipe?Mention @SavoryThoughts or tag #SavoryThoughts!
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    Reader Interactions

    Comments

    1. Kristen

      December 24, 2022 at 10:29 pm

      I know it’s heretical but is it possible to use canned pumpkin?

      Reply
      • Mirlene

        December 26, 2022 at 7:56 pm

        Hi Kristen! Good question and yes, you can use canned pumpkin puree. Be mindful that the flavor may alter. But canned pumpkin will work.

        Reply
    2. Kerri

      September 16, 2022 at 8:07 pm

      5 stars
      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!

      Reply
    3. Deb

      September 16, 2022 at 7:45 pm

      5 stars
      A definite keeper. I made just one substitution and used non-dairy heavy cream. It was perfectly Fall!

      Reply
    4. Nathan

      September 16, 2022 at 6:58 pm

      5 stars
      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!

      Reply
    5. Janessa

      September 16, 2022 at 6:29 pm

      5 stars
      This looks delicious! Definitely keeping it in mind for the fall. And I love your pictures in the pumpkins- so cute.

      Reply
      • Mirlene

        September 19, 2022 at 11:16 pm

        Thank you so much, Janessa!

        Reply
    6. Sisley White - Sew White

      September 16, 2022 at 5:56 pm

      5 stars
      This flavour combination sounds amazing! I can’t wait to try it.

      Reply
    7. Shadi Hasanzadenemati

      October 01, 2021 at 4:21 pm

      5 stars
      This was such a hit! Thank you for this awesome recipe

      Reply
      • Mirlene

        October 03, 2021 at 11:23 pm

        Thank you, Shadi!

        Reply
    8. Andrea

      October 01, 2021 at 3:53 pm

      5 stars
      What vibrant and beautiful colors. Loving all the flavors in this soup too.

      Reply
      • Mirlene

        October 03, 2021 at 11:23 pm

        Thanks, Andrea!

        Reply
    9. Toni

      October 01, 2021 at 3:33 pm

      5 stars
      I love the combination of pumpkin and carrot! So comforting!

      Reply
      • Mirlene

        October 03, 2021 at 11:24 pm

        Thank you, Toni!

        Reply
    10. Amanda Wren-Grimwood

      October 01, 2021 at 3:05 pm

      5 stars
      Gorgeous colours and the combination of carrot and pumpkin sounds amazing. Can’t wait to try this one!

      Reply
      • Mirlene

        October 03, 2021 at 11:25 pm

        Hope you enjoy it Amanda. Thank you.

        Reply
    11. Traci

      October 01, 2021 at 2:53 pm

      5 stars
      So easy, so delicious, and perfect for the season! We plan to eat this often. Thanks for sharing 🙂

      Reply
      • Mirlene

        October 03, 2021 at 11:25 pm

        Very much so. Thank you.

        Reply

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