Do you love fresh, fruity flavors in your soup? Then you’ll love my Middle Eastern-Inspired Carrot, Pumpkin & Apricot Soup. This creamy muscat pumpkin soup combines sweet carrots, pumpkin, and apricots with warm Middle Eastern spices. The apricots add a subtle fruity note and a lovely freshness to the soup. They also provide plenty of vitamins and nutrients, making them a great addition to your autumn recipes.

For the perfect finishing touch, I top the soup with turkey strips seasoned with my homemade Ras el Hanout spice mix and cooked in sesame oil. The fragrant spice blend adds even more warmth and depth to this flavorful soup. You only need 300 g (about 10.5 oz) of pumpkin purée for this recipe. You can freeze the remaining purée or use it to make my Kaka Kadu – Persian Pumpkin Pancakes.

UNSULPHURED APRICOTS

I prefer unsulphured apricots. They may not be as bright yellow as sulphured apricots, but they contain no added preservatives and have a much more intense flavor. Sulphur dioxide can reduce some vitamins, including folate, during processing. Unsulphured apricots, on the other hand, are naturally rich in folate and other nutrients.

Apricots have long been associated with youth and beauty. For me, they are a wonderfully feminine fruit, and their nutrients make them a delicious addition to a balanced diet. In Iran, we often soak dried fruit overnight in water or tea. This allows the fruit to soften and plump up before we eat it.

Whenever I crave something sweet, I usually reach for dried fruit. Of course, I make exceptions from time to time! My favorites are Persian dates and, of course, dried apricots. Their naturally sweet and fruity flavor makes them hard to resist.

HEALTH BENEFITS OF PUMPKIN – COOLING

Pumpkin is naturally rich in vitamins A, C and E as well as minerals such as magnesium, calcium, potassium and zinc.

• Rich in beta-carotene: Beta-carotene supports normal immune function and the body converts it into vitamin A.
• Packed with antioxidants: Pumpkin contains antioxidants that help protect cells from oxidative stress.
• Supports healthy blood sugar levels: Its fibre content can help support a balanced diet and healthy blood sugar management.
• May support healthy blood pressure: Pumpkin provides potassium, an important mineral for maintaining normal blood pressure.
• Supports a healthy mood: Pumpkin provides nutrients that contribute to normal energy metabolism and nervous system function.
• Helpful for weight management: Pumpkin is relatively low in calories and provides filling dietary fibre.
• Rich in fibre: Fibre supports healthy digestion and helps keep you feeling full for longer.
• Supports overall health: The vitamins, minerals and antioxidants in pumpkin make it a nutritious addition to a balanced diet.

HEALTH BENEFITS OF CARROTS – WARMING

Carrots are rich in beta-carotene, which the body can convert into vitamin A. Vitamin A supports normal vision and a healthy immune system.

• Rich in beta-carotene
• Supports eye health: Vitamin A contributes to the maintenance of normal vision.
• Supports the immune system: Vitamin A contributes to the normal function of the immune system.
• Contains antioxidants: Beta-carotene is a natural carotenoid that helps protect cells from oxidative stress.
• Supports a balanced diet: Carrots are low in calories and provide valuable dietary fibre.

HEALTH BENEFITS OF APRICOTS – WARMING

Apricots provide vitamins A, B and C as well as minerals such as iron and potassium. They are particularly rich in beta-carotene and also contain valuable dietary fibre.

• Rich in beta-carotene: The body can convert beta-carotene into vitamin A.
• Supports eye health: Vitamin A contributes to the maintenance of normal vision.
• Supports healthy skin and mucous membranes: Vitamin A contributes to the maintenance of normal skin and mucous membranes.
• Supports the immune system: Vitamins A and C contribute to the normal function of the immune system.
• Provides folate: Folate contributes to the reduction of tiredness and fatigue and supports normal blood formation.
• Rich in antioxidants: Apricots contain various antioxidant plant compounds, including carotenoids.
• Supports healthy digestion: The fibre in apricots contributes to normal digestion and can support a healthy gut as part of a balanced diet.
• Supports energy metabolism: B vitamins and minerals play important roles in normal energy metabolism.
• Provides potassium: Potassium contributes to the maintenance of normal blood pressure.
• Supports bone health: Apricots provide small amounts of vitamin K, which contributes to the maintenance of normal bones.

INGREDIENTS FOR MIDDLE EASTERN CARROT, PUMPKIN & APRICOT SOUP

1 onion

4 medium carrots

300 g pumpkin purée (muscat pumpkin)

8 unsulphured dried apricots*

1 litre (4 cups) vegetable stock*

SPICE BLEND

1 thumb-sized piece of fresh ginger

¼ tsp anise seeds*

½ tsp ground cardamom*

1 tsp Ceylon cinnamon*

3 cardamom pods*

1 tsp marjoram*

1 tsp tarragon*

1 long pepper*

Salt, to taste

INGREDIENTS FOR RAS EL HANOUT TURKEY SKEWERS

2 tbsp sesame oil

300 g (10.5 oz) turkey strips

1 tsp Ras el Hanout

Salt and freshly ground black pepper

HOW TO MAKE PUMPKIN PURÉE

Preheat the oven or Airfryer to 190°C (375°F).

Place the whole Muskat pumpkin in the preheated oven for 15 minutes. This softens the skin and makes the squash much easier to cut in half.

Remove the squash from the oven and carefully cut it in half.

Scoop out the seeds and cut the squash into wedges.

Place the wedges on a baking tray and roast for 40 minutes, or until tender.

Let the squash cool slightly.

Remove the skin and blend the flesh until smooth.

Measure out 300 g (10.5 oz) of pumpkin purée for the soup. Freeze the remaining purée for another recipe.

HOW TO MAKE MIDDLE EASTERN CARROT, PUMPKIN & APRICOT SOUP

Finely dice the onion and sauté it in sesame oil until translucent.

Slice the carrots and add them to the onion along with the pumpkin purée and vegetable stock.

Add all the spices except the Ras el Hanout.

Bring the soup to a boil, then reduce the heat and simmer for 20 minutes.

Cut the dried apricots into thin strips and add them to the soup.

Remove the cardamom pods, then blend the soup until smooth and creamy.

HOW TO MAKE THE RAS EL HANOUT TURKEY SKEWERS

Mix the turkey strips with the Ras el Hanout.

Thread the seasoned turkey onto skewers and cook them in sesame oil until golden brown and cooked through.

Serve the turkey skewers with the hot soup.

Befarmayid!

Susan

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Middle Eastern–Inspired Carrot, Pumpkin & Apricot Soup

This creamy muscat pumpkin soup combines sweet carrots, pumpkin, and apricots with warm Middle Eastern spices.

Keyword Middle Eastern–Inspired Carrot, Pumpkin & Apricot Soup

Prep Time 15 minutes

Cook Time 45 minutes

Servings 4 people

Author Labsalliebe

Ingredients

INGREDIENTS FOR MIDDLE EASTERN CARROT, PUMPKIN & APRICOT SOUP

• 1 onion
• 4 medium carrots
• 300 g pumpkin purée muscat pumpkin
• 8 dried apricots unsulphured
• 1 l 4 cups vegetable stock

INGREDIENTS SPICE BLEND

• 1 thumb-sized piece of fresh ginger
• ¼ tsp anise seeds
• ½ tsp ground cardamom
• 1 tsp Ceylon cinnamon
• 3 cardamom pods
• 1 tsp marjoram
• 1 tsp tarragon
• 1 long pepper
• Salt to taste

INGREDIENTS FOR RAS EL HANOUT TURKEY SKEWERS

• 2 tbsp sesame oil
• 300 g 10.5 oz turkey strips
• 1 tsp Ras el Hanout
• Salt and freshly ground black pepper to your taste

Instructions

HOW TO MAKE PUMPKIN PURÉE

1. Preheat the oven or Airfryer to 190°C (375°F).
2. Place the whole Muskat pumpkin in the preheated oven for 15 minutes. This softens the skin and makes the squash much easier to cut in half.
3. Remove the squash from the oven and carefully cut it in half.
4. Scoop out the seeds and cut the squash into wedges.
5. Place the wedges on a baking tray and roast for 40 minutes, or until tender.
6. Let the squash cool slightly.
7. Remove the skin and blend the flesh until smooth.

8. Measure out 300 g (10.5 oz) of pumpkin purée for the soup.

9. Freeze the remaining purée for another recipe.

HOW TO MAKE MIDDLE EASTERN CARROT, PUMPKIN & APRICOT SOUP

1. Finely dice the onion and sauté it in sesame oil until translucent.
2. Slice the carrots and add them to the onion along with the pumpkin purée and vegetable stock.
3. Add all the spices except the Ras el Hanout.
4. Bring the soup to a boil, then reduce the heat and simmer for 20 minutes.
5. Cut the dried apricots into thin strips and add them to the soup.
6. Remove the cardamom pods, then blend the soup until smooth and creamy.

HOW TO MAKE THE RAS EL HANOUT TURKEY SKEWERS

1. Mix the turkey strips with the Ras el Hanout.
2. Thread the seasoned turkey onto skewers and cook them in sesame oil until golden brown and cooked through.
3. Serve the turkey skewers with the hot soup.

Have you cooked this or maybe another delicious recipe of mine? Feel free to leave me a comment below. If you tag your picture on Instagram with @labsalliebe and use the hashtag#labsalliebe, I won’t miss a post and will be happy to leave you a comment as well. Can’t wait to see your creations.

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