The best thing I love about fall is pumpkins, in my opinion! And what a better way to introduce your baby to nutrient-packed fall vegetables then pumpkin soup!
Soup is a great recipe to start to introduce spices into your babies’ everyday meals. You can also freeze this recipe into ice cubes for an easy, quick meal.
This pumpkin soup recipe is loaded with beneficial nutrients to keep your little one’s immune system and digestion healthy.
You can create one large batch of this recipe and split it in half to make a pumpkin soup for adults to enjoy. The spices for the adult pumpkin soup are outlined in the recipe.
What age can your baby enjoy this pumpkin soup?
This pumpkin soup is best suited for six months of age and older (when they get their first teeth). You can add as little or as many spices as your wish to this soup recipe.
It is a fantastic way to introduce new flavours to your baby’s palette. You can omit the onion if your baby is sensitive or isn’t eight months of age. You can sub the coconut milk for cows cream if your baby is suspected of having a tree nut allergy.
Benefits of this pumpkin soup
I like to look out for organic pumpkin and will choose those over conventionally grown pumpkins, wherever possible, to eliminate the pesticides that your little one can be ingesting.
Organic pumpkins grow with only naturally occurring chemicals and pest treatments during the growing process. Conventionally grown pumpkins do not require the same amount of chemicals and treatments as other vegetables or fruits.
So if you are unable to buy organic pumpkins, pumpkins, as a rule of thumb, have fewer chemicals then strawberries would.
Pumpkins are high in Vitamin A, which helps with eye development in babies. Pumpkins are also exceptionally rich in Vitamin C. Vitamin C and A, along with various other antimicrobial properties, keep your baby’s immune system healthy.
Carrots are also high in Vitamin A, which is great for immune health coming into cold and flu season.
Onions are best to introduce at around eight months of age, especially if your baby has a sensitive digestive system and experiences bloating after consuming onions. If your baby is okay with onions, they are a great source of antioxidants, essential nutrients for overall health.
Apples the insoluble fibre in apples will help your baby keep regular and support intestinal health.
What you will need to make your pumpkin soup
- Blender- We love our Vitamix. But any high powered blender or even baby blenders works great.
- Cookie sheets- We like to line ours with parchment paper for easy cleanup.
- Soup pot- A large soup pot is great to heat the soup to simmer the flavours.
- Ice Cube tray– for easy freezing into single-serving portions.
- Pumpkin- A medium-sized pumpkin will make 6-8 cups of cooked pumpkin.
- Apples- The apples help cut the strong flavour of the pumpkin and adds a little sweetness.
- Coconut milk or cream- I like to use the canned coconut milk for its extra thick and creamy texture. The fat from the coconut cream is also great for developing brains.
- Carrots- Add another great flavour and sweetness.
- Onion- You can omit the onions if your baby is sensitive or under eight months of age, but they add a wonderful flavour for your little to explore.
- Vegetable broth- You can use chicken broth or even bone broth for this recipe as well.
Cooking your pumpkin
I find cooking pumpkins in the oven is the most straightforward way to get them cooked. They also leave a nice roasted flavour. You can even steam them if you have a large steam pot.
Cutting up your pumpkin
A large sharp knife is needed to cut up your pumpkin. Firstly cut off the top and bottom of the pumpkin, so it is stable for cutting. Next, slice in half, and then scoop out the pumpkin’s insides using a sharp spoon to scrape the sides down.
Substitutions for this pumpkin soup
Replacements are easy to incorporate in this recipe, supporting your baby if they have allergies, food preferences, or food intolerances.
Coconut Milk – You can sub for breast milk, oat milk, cashew milk, rice milk or, cows cream to make it creamier.
Extra Add-Ins for this pumpkin soup
You can go wild with this recipe and add in all sorts of great spices and vegetables.
Want to add in spice to help develop your babies’ taste pallet? You can add a 1/2 tsp of the following aromatic spices into the batter (safe to introduce after six months of age):
- Mild Curry
Vegetable add-ins, want to add more vegetables into your little one’s diet, you can cook and add these into the soup before you puree.
- Sweet potatoes
To make this pumpkin soup coconut-free.
You can make coconut-free by using rice milk, nut milk, cream, or even breast milk. Using breast milk is a great way to pack in additional nutrients.
Storing your soup
Store your soup in the fridge for up to 3 days. If you want to store them longer, I recommend freezing them. This recipe makes quite a large batch of soup. You could use half a pumpkin to cut the recipe in half, or you could freeze the rest of the soup for quick, easy mealtime.
Freeze this soup in ice cube trays and then transfer to an airtight container or freezer bag. The pumpkin soup will store well for 1-2 months in the freezer.
Take out your ice cube pumpkin soup. Place into a small saucepan. Add 1/2 tbsp of water and cook on low heat until ice cubes are melted.
I hope your little ones love fall pumpkins as much as we do! Please share your kitchen journies with us by commenting down in the comment section. We love to hear how your babe enjoyed this pumpkin soup.
Pumpkin Carrot Soup Recipe
- 1 medium pumpkin. Makes 5 cups cooked pumpkin
- 1 cup chopped onion (omit if sensitive or under 8 months)
- 1 cup peeled and chopped carrots
- 2 peeled and chopped apples
- 1 cup broth of choice (bone, vegetable, or chicken)
- 1/2 can of coconut milk (400 ml can) or 200 ml of cream
- 1/2-1 tsp mild curry
- 1 garlic clove minced
- 1 tsp fresh grated ginger
Add 1 tsp of curry and 1 more clove of garlic to a half batch.
- Preheat oven to 400F.
- Cut the ends off the pumpkin for easy cutting. Then slice the pumpkin in half.
- Scoop out the insides. You can save the pumpkin seeds and roast them.
- Cut the pumpkin into 1/4. Sprinkle with salt, pepper and a little drizzle of oil. You can also sub oil for water.
- Place face down together on a baking sheet and cook for about 30 minutes. The pumpkins are done when their skin is soft to press.
- When there are 10 minutes left on the pumpkin roasting time, put your onion, carrots, apples, and potatoes into a medium saucepan with 1 tsp of oil or water. Sautee for 5 mins and then add in 3 tbsp of water, cover with a lid and reduce heat to low. Stir every few minutes until potatoes are tender. Then add the spices you would like to add; see complimentary spice options in the add-ins above. We added ginger, garlic and a little curry. You can also split the soup in half and make half made with more spices for adult taste buds.
- Peel the skin off your pumpkin once it has cooled off enough.
- Once the pumpkin is cooked, pour coconut milk and vegetable broth into a blender. Add in your sauteed veggies and 5 cups of roasted pumpkin. Blend on high until smooth.
- Heat back on the stove. Serve with a drizzle of coconut milk or cream.
- Store in the fridge or freeze into ice cubes for easy reheating.
Always supervise your baby when eating.