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Butternut pumpkin, parsnip and carrot soup

Butternut pumpkin, parsnip and carrot soup is a comforting winter soup that is easy to make and feeds a hungy hoard.
Prep Time10 mins
Cook Time30 mins
Course: Soup
Keyword: quick
Servings: 8 people


  • 1 large brown onion, peeled and chopped substitute with leek
  • 2 carrots, washed and chopped
  • 2 parsnips, washed and chopped
  • 1 butternut pumpkin, peeled and chopped (about 1 kg), reserve the seeds
  • 1 apple (any kind), washed and choppd
  • 1.5 L vegetable or chicken stock
  • 4 tbsp olive oil, plus a little extra for the pumpkin seeds
  • 1/2 nutmeg, grated (approx 1 tsp ground) substitute with freshly grated ginger
  • flaked sea salt and freshly ground black pepper


  • Heat 2 tbsp olive oil in a wide-based deep saucepan and cook onion for a few minutes until translucent.
  • Add the the remaining olive oil, then stir in the parsnip, carrot, apple, pumpkin and nutmeg.
  • Add the stock, bring to a boil, turn down heat down to a simmer, cover the pot and cook for about 20 minutes until the vegetables have softened. Turn off the heat.
  • Leave the soup to cool a little, then blend with a handheld blender.
  • Season to taste, garnish with toasted pumpkin seeds and serve with your favouurite bread.

Toasted pumpkin seeds

  • Scrape away any pumpkin flesh from the seeds and wash them in a sieve.
  • Pat the seeds dry and lay them out flat on a lined baking tray.
  • Sprinkle with a little salt and roast in a 180°C (160°C fan-forced) oven for about 10 minutes. They'll start to pop when they're ready!
  • Sprinkle on top of the soup, or store in an airtight contained for up to a week.


The soup will keep in the fridge for up to 3 days. It is suitable to freeze.