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soup in white bowl and pumpkin

Pumpkin Carrot Soup Recipe

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.
Course Main Course
Cuisine French, Haitian
Prep Time 20 minutes
Cook Time 1 hour 30 minutes
Total Time 1 hour 50 minutes
Servings 8 People
Calories 724kcal


  • Dutch Oven


  • 1 tablespoon Olive Oil
  • 1 Pumpkin About 2 lbs. Reserve the seeds
  • 6 Carrots Peeled and cut
  • 3 Russet Potatoes Peeled and cut
  • 3 Garlic Cloves
  • Cup Fresh Parsley
  • 6 Fresh Thyme Sprigs
  • Kosher Salt To taste
  • 1 teaspoon Ground Black Pepper
  • 2 Qt. Water Or Vegetable Stock
  • 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 teaspoon Olive Oil
  • Pumpkin Seeds From Pumpkin
  • 1 teaspoon 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.
    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.


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Calories are estimated per serving. 
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Serving: 8People | Calories: 724kcal | Carbohydrates: 102g | Protein: 20g | Saturated Fat: 10g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Cholesterol: 34mg | Sodium: 1014mg | Potassium: 1414mg | Fiber: 11g | Sugar: 30g | Vitamin A: 1016IU | Vitamin C: 301mg | Calcium: 55mg | Iron: 53mg