clock clock icon cutlery cutlery icon flag flag icon folder folder icon instagram instagram icon pinterest pinterest icon print print icon squares squares icon
Pumpkin Carrot Fennel Soup with Roasted Pepitas |

Pumpkin Carrot Fennel Soup with Roasted Pepitas

  • Author: Aberdeen
  • Prep Time: 5 minutes
  • Cook Time: 45 minutes
  • Total Time: 50 minutes
  • Yield: 4 1x



For the Soup

  • 1 15 ounce can pumpkin puree
  • 1 tablespoon extra virgin olive oil
  • 2 medium carrots, quarter and diced
  • 1/2 large yellow onion, diced
  • 1 celery rib, halved and diced
  • 1/2 medium fennel bulb, thinly sliced
  • 1 medium granny smith apple, peeled and diced
  • 1 small shallot, diced
  • 2 cloves garlic, minced
  • 1 medium sweet potato, peeled and diced into 1/2 inch pieces
  • 2 tablespoons apple cider vinegar
  • 5 cups vegetable broth (chicken broth also works)
  • 1/4 teaspoon cinnamon
  • 1/2 teaspoon ground ginger
  • 1/2 cup heavy cream
  • 1/2 cup milk
  • Fresh parsley for garnish

For the Pepitas

  • 1 cup raw pepitas
  • 1/2 teaspoon extra virgin olive oil
  • Pinch of coarse salt


For the Pepitas

  1. Preheat oven to 400˚F. Toss all ingredients in a small bowl until coated. Pour onto a baking tray and arrange into a single layer. Bake for 5 minutes until toasted. Let cool completely.

For the Soup

  1. Heat olive oil in a large pot over medium high heat. Add carrots, celery, onion, and shallot to the pot and cook 4-5 minutes, until softened.
  2. Stir in apples, fennel, and garlic. Cook 1 minute, until garlic is fragrant.
  3. Pour in apple cider vinegar and cook 1 minute, scraping up any browned bits on the bottom of the pan.
  4. Add pumpkin puree, sweet potato, vegetable broth, cinnamon and ground ginger, stirring to combine. Bring to a boil, reduce to a simmer, and cover for 30 minutes, stirring occasionally, until sweet potato is soft.
  5. Remove from heat and, while stirring, pour in cream and milk. Stir until completely combined.
  6. Use an immersion blender or transfer to a stand blender and blend until completely smooth.* Add salt and pepper to taste.
  7. Garnish with a roasted pepitas, fresh parsley, and a swirl of cream*.


*If the soup is too thick for your liking, add a little more milk and cream, about a 1/4 cup at a time, until it reaches the desired consistency. Alternatively, you can also add more broth, but this will reduce the richness of the soup so make sure to balance with a little more cream/milk.

* If using a standing blender, definitely let the soup cool somewhat. Boiling hot soup + a lid on standing blender will cause the lid to fly off when you start blending.

To swirl the cream as a garnish, whisk it a little bit first. This will make it lighter so that it will stay on top of your soup!