Made with pumpkin, carrots and warming spices like curry and cumin, this one-pot pumpkin carrot soup is full of flavor! A splash of coconut milk makes it extra creamy (without the cream!), and with just 7 ingredients and 10 minutes of prep, it's the perfect easy and nourishing weeknight dinner.
Quick overview
✅ Quick & easy- One pot, 7 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
This carrot pumpkin soup is the best of both worlds: a total comfort food and a nutritional powerhouse. It's packed with vitamin A, vitamin C and beta-carotene from the carrots and pumpkin, plus plenty of fiber to keep you satisfied.
The soup is also vegan, gluten-free, and really easy to make. The veggies simmer away with warming spices in vegetable broth, then everything gets blended into a silky, creamy soup. Simple, wholesome, and perfect for fall.
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 pumpkin but this recipe also works with butternut squash or sugar pumpkin. Instead of using fresh pumpkin you could try our simple Homemade Pumpkin Puree.
- Carrots: I used store-bought organic ones.
- 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.
- 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.
Then peel the pumpkin and cut it into small pieces.
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.
Add the veggie broth and bring to a boil.
Let simmer for about 20 minutes or until pumpkin cubes are fork-tender.
Let the soup cool. Then transfer to a blender and blend until smooth. Alternatively, you could use an immersion blender. In a final step, add the coconut milk. Taste and adjust seasonings.
Recipe tips
- Choose the right pumpkin: Hokkaido (red kuri) pumpkin is great because you can eat the skin once it's cooked- no peeling required!
- Don't go overboard with curry powder: The spices release their flavors the longer they are cooked. Don't use too much at the beginning. If you prefer only subtle curry flavors, add curry and cumin when blending.
- 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.
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
- To store: Store any leftover soup in an airtight container in the fridge for up to 2 days.
- To freeze: Transfer the soup to a freezer-friendly jar with a lid and freeze for up to 1 month. Let thaw overnight on the counter or in the fridge.
- To reheat: Let thaw at room temperature. Reheat on low heat on the stove or in the microwave using a microwave-friendly jar.
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) pumpkin *cut into bite-sized pieces (~1 inch)
- 1 cup (150 g) carrots *cut into thick 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
Instructions
- Heat some oil (olive oil or vegetable oil) in a large pot over medium heat.
- Add onion and garlic and sauté until onion is soft and translucent.
- Add the pumpkin, carrots and spices (curry, cumin, salt + pepper).
- TIP: If you prefer only subtle curry flavors, add curry and cumin powder later when blending the soup.
- Add the vegetable broth. Start with 2 cups and add more later if you prefer a thinner soup.
- Bring to a boil. Then reduce heat and let simmer with a lid on for 20 minutes or until pumpkin and carrots are fork-tender.
- Let the soup cool slightly. Then transfer it to a high-speed blender and blend until smooth. Alternatively, you could use an immersion blender.
- 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.
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! Butternut squash or sugar pumpkin also work.
- Don't go overboard with curry powder: The spices release their flavors the longer they are cooked. Don't use too much at the beginning. If you prefer only subtle curry flavors, add curry and cumin when blending.
- High-Speed Blender: To create an ultra-smooth and creamy pumpkin soup I recommend using a high-speed blender over a hand blender.
- See the step-by-step photos for mroe details.
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