Mild pumpkin and carrot soup

Name: Mild pumpkin and carrot soup
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 4 portions

A smooth, mildly seasoned soup of pumpkin and carrot finished with a little pasteurised milk. It batch-cooks and freezes well, so there is always a small meal ready.

Prep: 15 min
Cook: 25 min
Total: 40 min
Portions: 4

Easy
Pregnancy
Vegetarian
Budget-friendly
Fibre-rich
Freezer-friendly

Make this recipe

Portions

Ingredient quantities update automatically. Cooking times may need a little adjustment when you change the batch size.

Swap an ingredient

Only swaps that keep this recipe pregnancy-safe are offered. Allergen information below updates when you choose one.

Dairy-free alternative: use fortified unsweetened soya milk instead of pasteurised milk
Ingredient unavailable: use sweet potato instead of pumpkin flesh

Ingredients

For 4 portions. Tick items as you go — nothing is changed for anyone else.

600 g pumpkin flesh, washed, peeled and cubed
3 medium carrots, washed, peeled and sliced
1 medium onion, peeled and chopped
1 tbsp groundnut oil
800 ml water or unsalted stock
100 ml pasteurised milk
salt, a little, to taste

This recipe contains foods that can contribute to a varied and balanced diet during pregnancy.

Method

Step 1. Heat the oil and cook the onion gently for 3 minutes without browning.
Step 2. Add the washed pumpkin and carrot and stir for 2 minutes.
Step 3. Pour in the water or stock, bring to the boil and simmer for 18–20 minutes until everything is completely soft.
Step 4. Blend until smooth, then stir in the pasteurised milk and warm through until piping hot without boiling hard.
Step 5. Season lightly and serve a small bowl, with bread if you want more. Cool the rest quickly and chill or freeze.

Allergens for your selection

Contains: Milk

Ingredient brands and substitutions can change allergen content. Always check the labels on the products you buy.

Food safety

Wash all fruit, vegetables and leafy greens thoroughly in clean water before use.
Cook meat, chicken, fish and eggs thoroughly — no pink meat, no runny egg yolk or white.
Keep raw meat, chicken and fish away from cooked food, and use separate boards, knives and plates.
Cool leftovers quickly, refrigerate where power allows, and reheat once until piping hot throughout. If you cannot refrigerate safely, prepare only what you will eat.
Use pasteurised milk and dairy products. Do not assume that loose or locally sold milk and yoghurt are pasteurised — check the label, or boil fresh milk before use.
No meal can be described as completely risk-free. Guidance can differ — follow current Nigerian maternal-health advice or the advice of your midwife, doctor or antenatal clinic.
Mild in flavour and easy to eat in small amounts when appetite is reduced. Serve a small portion and keep the rest chilled, and leave out pepper, ginger, onion or crayfish if strong smells are difficult. This recipe is not a treatment for sickness in pregnancy. If nausea or vomiting is severe or persistent, or you cannot keep fluids down, contact your maternity or healthcare team.
Dairy here is pasteurised and used in sensible portions. A single recipe does not meet all of the calcium needed in pregnancy; aim for a varied diet across the day, using alternatives such as tinned fish with soft bones, ugu and other green leaves, or groundnuts where dairy is not available.
Eating little and often, with nutrient-dense foods such as eggs, beans, groundnuts, fruit and pasteurised dairy, is a practical approach when appetite is low. Pregnancy is not a time for restrictive dieting or weight loss; if you are worried about how little you are eating, speak to your antenatal clinic.

Allergens

Contains: Milk

Ingredient brands and substitutions can change allergen content. Always check the labels on the products you buy.

Sources

Food-based dietary guidelines for Nigeria — Federal Ministry of Health, Nigeria and FAO, reviewed 4 September 2026
WHO recommendations on antenatal care for a positive pregnancy experience — World Health Organization, reviewed 4 September 2026
Healthy diet — World Health Organization, reviewed 4 September 2026