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Swiss Carrot & Apple Soup with Roasted Pumpkin Seeds
Recipe

Swiss Carrot & Apple Soup with Roasted Pumpkin Seeds

Starter • Switzerland

A bright, everyday Swiss-style soup made with carrots, apple and a touch of mustard, blended smooth and topped with crunchy roasted pumpkin seeds.

Why smarter

Blending vegetables gives a creamy texture without cream; apple adds sweetness so less added fat is needed, and a small topping of seeds adds satisfying crunch and healthy fats.

Chef tip

If you like it extra smooth, pass the blended soup through a fine sieve; for more body, blend in a small cooked potato (about 100 g) from the same pot.

Soft line

Cozy, bright and weeknight-easy.

Ingredients

# Ingredient Text Amount Unit Ingredient Name Notes
1 Canola oil 2.000 tsp canola oil for cooking
2 Onion, finely chopped 1.000 medium onion
3 Carrots, peeled and sliced 500.000 g carrots
4 Apple (tart, e.g., Boskoop), peeled, cored and diced 1.000 medium apple
5 Garlic, minced 1.000 clove garlic
6 Vegetable stock (or water + 1 low-salt bouillon cube) 900.000 ml vegetable stock prefer lower-salt if possible
7 Wholegrain mustard 2.000 tsp wholegrain mustard
8 Fresh lemon juice 1.000 tbsp lemon juice to taste
9 Ground nutmeg 0.250 tsp nutmeg
10 Salt and black pepper salt and black pepper to taste
11 Pumpkin seeds 30.000 g pumpkin seeds for topping
12 Chopped chives or flat-leaf parsley 2.000 tbsp chives optional garnish

Method

  1. In a dry pot over medium heat, toast the pumpkin seeds for 2–3 minutes until lightly fragrant. Tip onto a plate and set aside.
  2. Add the canola oil to the pot. Sauté the onion with a pinch of salt for 4–5 minutes until soft (no browning needed).
  3. Stir in carrots, apple and garlic. Cook for 2 minutes to coat and lightly soften.
  4. Pour in the vegetable stock. Bring to a boil, then reduce to a steady simmer.
  5. Simmer uncovered for 15–18 minutes, or until the carrots are very tender.
  6. Remove from heat and blend until smooth using a stick blender (or blend in batches).
  7. Stir in the wholegrain mustard, nutmeg and lemon juice. If needed, add a splash of water/stock to reach your preferred thickness.
  8. Season with black pepper and a little more salt if needed. Ladle into bowls and top with toasted pumpkin seeds and chives/parsley.