This pumpkin carrot soup is my go-to fall dinner when I want something cozy on the table in 30 minutes. Pumpkin and carrots simmer in one pot with curry and cumin, then get blended silky smooth, and a splash of coconut milk makes it creamy without any cream. Seven ingredients, 10 minutes of prep, naturally vegan and gluten-free and it freezes beautifully.
Quick overview
✅ Quick & easy- One pot, 8 ingredients, ready in about 30 minutes
✅ Versatile- Enjoy as a main or pair with bread, salad, or a sandwich
✅ Freezer-friendly- Make a big batch and save some for later
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Why I Make This Soup (And Why Carrots Belong in It)
I make this soup on busy weeknights, when I want something warm and nourishing without much effort.
Hokkaido is the pumpkin I reach for every time: in autumn it's everywhere, and I don't have to peel it, which cuts the prep right down. I also cook it in big batches, so I always have a few portions stacked in the freezer.
So, does carrot go well in pumpkin soup? Absolutely, but I keep this one pumpkin-forward, with about 3 parts pumpkin to 1 part carrot. That way it still tastes like pumpkin, while the carrots add a little extra sweetness, body and that deep orange color. And since both are rich in beta-carotene, I love how much vitamin A you get from just one bowl.
For more soup recipes see Pumpkin Tomato Soup, Vegetarian Potato Soup, Broccoli Pea Soup or Healthy Mushroom Soup.
Ingredients & substitution notes
- Onion: White onion or red onion both work.
- Garlic: Could be replaced with garlic powder if you don't have any fresh garlic on hand.
- Pumpkin: I went for a Hokkaido (red kuri) pumpkin but this recipe also works with butternut squash or sugar pumpkin (note that you might need to peel these first though). Instead of using fresh pumpkin you could try my simple Homemade Pumpkin Puree or canned pumpkin (see Can You Use Canned Pumpkin? below). Skip the big Halloween carving pumpkins, though - they're watery and don't have much flavor.
- Carrots: I used store-bought organic ones. Regular carrots are fine too; just cut them a little smaller than the pumpkin so both are tender at the same time.
- Vegetable Stock: Both homemade or store-bought vegetable broth will do the job. Make sure to pick a brand with as few additives as possible.
- Curry + Cumin Powder: The main spices in this pumpkin soup.
- Coconut Milk: Use full-fat coconut milk to create a richer soup- it's what makes this soup creamy without any cream. Light coconut milk works but gives a thinner soup.
- Salt & Black Pepper
- Optional toppings: some of my favorites are a handful of (roasted) pumpkin or sunflower seeds, these Crispy Roasted Lentils (for some extra protein), fresh herbs (parsley, cilantro) or a drizzle of coconut milk or olive oil
See recipe card for quantities.
Step-by-step instructions
STEP 1: Cut the pumpkin in half. Use a spoon to scrape out the pumpkin seeds.
If you're using Hokkaido (red kuri), you can skip peeling - I peeled it in the video, but I don't anymore (see the tips below). For butternut squash or sugar pumpkin, peel it for the silkiest soup. Cut into about 1-inch cubes.
STEP 2: Heat some oil in a large soup pot or dutch oven over medium heat. Add chopped onion and garlic and sauté until onion is soft and translucent.
STEP 3: Add the pumpkin cubes, chopped carrots and spices (cumin, curry powder, salt + pepper).
Fry for about 2 minutes to bring out the flavors. If you prefer only subtle curry flavors then add the spices later, just before blending the soup.
STEP 4: Add the veggie broth (start with the smaller amount) and bring to a boil. Let simmer for about 20 minutes or until both the pumpkin and carrots are completely fork-tender.
STEP 5: Let the soup cool slightly. Then transfer to a blender and blend until smooth. If you use a countertop blender, fill it no more than halfway and leave the lid vent open with a kitchen towel over it so steam can escape. Alternatively, you could use an immersion blender.
STEP 6: Stir in the coconut milk. Taste and adjust seasonings and add more broth if you'd like it thinner.
THE SECRET TO A REALLY GOOD PUMPKIN CARROT SOUP
There's no single secret ingredient - it comes down to five small things:
- Cook the carrots all the way. Carrots take longer to soften than pumpkin. If they're even slightly firm when you blend, the soup turns out grainy instead of silky. Poke a carrot slice before blending - it should squash easily.
- Pick a sweet, dense pumpkin: Hokkaido (red kuri) is my favorite, and you don't even need to peel it. When I first made this soup I peeled it (that's what you'll see in the video), but after making it again and again I realized the skin softens completely and blends right in. Peeling and chopping is usually the most annoying part of pumpkin soup, so skipping it saves real time. For butternut squash or sugar pumpkin, the skin is edible too, but it's thicker and tougher than Hokkaido's. For the silkiest soup, peel it. If you have a high-speed blender, you can try leaving it on.
- Decide when to add the curry: The spices release their flavors the longer they are cooked. I fry them with the vegetables for a warm, rounded curry flavor. If you prefer only subtle curry flavors, add curry and cumin when blending.
- Add broth gradually: start with less broth - you can always thin the soup, but a watery soup is hard to fix. This is also what makes it thick and creamy without cream.
- High-Speed Blender: To create an ultra-smooth and creamy pumpkin soup I recommend using a high-speed blender (such as a Vitamix) over a hand blender.
Can you use canned pumpkin?
Yes. Use about a 15-oz can of pumpkin puree in place of the fresh pumpkin.
You can just add it together with the broth and simmer until the carrots are completely soft, about 20 minutes
Make sure the can says 100% pure pumpkin, not pumpkin pie filling - pie filling is already sweetened and spiced.
Serving suggestions
You can enjoy this soup on its own, but it also pairs perfectly with:
- Sandwich: A gooey, gourmet grilled cheese sandwich (the ultimate classic combo) or try my Guacamole Sandwich
- Bread: Fresh, crusty bread such as sourdough or your favorite rustic bread
- Salad: a simple green salad if you're after something lighter. I love serving it with my Spinach Arugula Salad.
Storage, freezing & Make-ahead
- To store: Store any leftover soup in an airtight container in the fridge for up to 3-4 days.
- To freeze: Transfer the soup to a freezer-friendly container with a lid and freeze for up to 3 months. Leave some space at the top because soup expands when frozen.
- To reheat: Thaw overnight in the fridge. Reheat on low heat on the stove or in the microwave, stirring often. Add a splash of broth if it has thickened.
- Batch cooking: I usually make a big batch and freeze it in single portions, so there's always a quick dinner ready on busy nights. The recipe card makes 2 servings - use the 2x or 3x button to scale it up for the freezer.
More homemade soup recipes
📖 Recipe
Pumpkin Carrot Soup
Ingredients
- 1-2 tablespoon (1 tablespoon) olive oil
- 1 onion *finely chopped
- 3 garlic cloves *finely chopped or minced
- 4 cups (500 g) (Hokkaido) pumpkin cubes OR 1 can (15 oz / 425 g) pumpkin puree *cut into bite-sized pieces (~1 inch)
- 1 cup (150 g) carrots *cut into ½-inch slices
- 1 teaspoon curry powder
- ½ teaspoon cumin powder
- 2-3 cups (460 - 690 ml) vegetable broth
- ⅓ cup (80 ml) coconut milk
- salt & black pepper to taste
Instructions
- Heat the oil in a large pot over medium heat. Add onion and garlic and sauté until the onion is soft and translucent.1-2 tbsp olive oil, 1 onion, 3 garlic cloves
- Add the pumpkin, carrots and spices (curry, cumin, salt + pepper) and fry for about 2 minutes. If using canned pumpkin, add only the carrots and spices here - the pumpkin goes in with the broth. TIP: If you prefer only subtle curry flavors, add curry and cumin later when blending the soup.4 cups (Hokkaido) pumpkin cubes OR 1 can (15 oz / 425 g) pumpkin puree, 1 cup carrots, 1 tsp curry powder, ½ tsp cumin powder
- Add the vegetable broth (and the canned pumpkin, if using). Start with 2 cups and add more later if you prefer a thinner soup.2-3 cups vegetable broth
- Bring to a boil. Then reduce heat and let simmer with a lid on for about 20 minutes, or until the carrots are completely fork-tender.
- Let the soup cool slightly. Then transfer it to a high-speed blender and blend until smooth (fill no more than halfway and vent the lid). Alternatively, you could use an immersion blender.
- Stir in the coconut milk. Taste and adjust spices and texture. If the soup is too thick, add a splash more vegetable broth. If it's too thin, let it simmer uncovered for a few extra minutes. Serve with a swirl of coconut milk or yogurt, your favorite toppings and some fresh herbs.⅓ cup coconut milk
Video
Notes
- Choose the right pumpkin: Hokkaido (red kuri) pumpkin is great because you can eat the skin once it's cooked - no peeling required! I peeled it in the video, but have tested it without peeling since then and the skin softens completely and blends right in. Butternut squash or sugar pumpkin also work (their skin is edible but tougher - peel it for the silkiest soup).
- Canned pumpkin: Works great too - just make sure it's 100% pure pumpkin, not pumpkin pie filling.
- Don't go overboard with curry powder: The spices release their flavors the longer they are cooked. If you prefer only subtle curry flavors, add curry and cumin when blending.
- Make sure the carrots are completely soft before blending, or the soup won't be silky smooth.
- High-Speed Blender: To create an ultra-smooth and creamy pumpkin soup I recommend using a high-speed blender over a hand blender.
- Storage: fridge 3-4 days, freezer up to 3 months. Thaw in the fridge.
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